Strength training has become an increasingly popular way for runners to improve their performance and prevent injuries. Incorporating strength training into your running routine can help you build a stronger body that is better equipped to handle the demands of running, such as long distances and uneven terrain.
One of the main benefits of strength training for runners is that it can help improve running economy. Running economy refers to the amount of energy that is required to maintain a certain running pace. By improving your running economy, you can run faster and more efficiently, which can lead to better race times.
Strength training can also help prevent injuries. Running is a high-impact activity that can put a lot of stress on your body, especially your joints and connective tissues. By strengthening your muscles, you can reduce the strain on your joints and better absorb the impact of each footfall, which can help prevent common running injuries such as knee pain and shin splints.
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Benefits of Strength Training for Runners
Strength training is an essential component of any runner's fitness routine, allowing them to become faster, stronger, and more resilient. Let us have a look at some of the benefits of strength training for runners.
1. Injury Prevention:
Running can be tough on the body, and injuries are common among runners. However, strength training can help to prevent injuries by building muscle mass and improving muscle endurance. Research has shown that strength training can reduce the risk of injuries in runners by up to 50%.
2. Improved Running Efficiency:
Strength training can also help to improve running efficiency by building the muscles used in running, such as the glutes, quads, and hamstrings. This can lead to better running form and increased speed.
3. Increased Endurance:
Strength training can improve muscle endurance, which can translate into increased endurance during running. This is because stronger muscles can work for longer periods without getting fatigued.
10 Strength Training Exercises to Compliment Your Running
Here are 10 best strength training exercises to level up your running experience.
1. Squats
Squats are a powerful exercise for building leg and core strength, which is essential for running.
- Stand with your feet shoulder-width apart.
- Keeping your back straight, lower your body as if you were sitting back in a chair.
- Make sure your knees don't extend past your toes.
- Pause at the bottom of the squat, then push up through your heels to return to the starting position.
- Repeat for the preferred number of repetitions.
2. Plyo Boxes
Plyo boxes are helpful for plyometric training, which can improve your explosive power and speed.
- Stand in front of a plyo box with your feet shoulder-width apart.
- Jump onto the box, landing with both feet at the same time.
- Stand up straight on the box, then jump back down to the starting position.
- Repeat for the preferred number of repetitions.
3. Walking Lunges
Lunges are a great exercise for building leg strength and improving balance and stability.
- Stand with your feet shoulder-width apart.
- Take a step forward with your left foot and lower your body until your left thigh is parallel to the ground.
- Your right knee should almost touch the ground.
- Push up through your left heel to return to the starting position.
- Repeat with your right foot, then continue alternating legs for your preferred number of repetitions.
4. Dumbbell Rows
Dumbbell rows provide great support for building upper body strength, which can help with posture and arm swing during running.
- Stand with your feet shoulder-width apart, holding a hex dumbbell in your right hand.
- Bend forward at the waist, keeping your back straight.
- Extend your right arm toward the ground.
- Pull the dumbbell up toward your torso, squeezing your shoulder blades together.
- Lower the dumbbell back down toward the ground.
- Repeat for the preferred number of repetitions, then switch sides.
5. Press Ups
Press-ups are an important exercise for building upper body and core strength.
- Start in a plank position, with your hands shoulder-width apart and your body in a straight line.
- Lower your body toward the ground by bending your elbows.
- Keep your body in a straight line, and don't let your hips sag.
- Push up through your hands to return to the starting position.
- Repeat for the preferred number of repetitions.
6. Speed Skaters
Speed skaters can be an exercise used for building leg and core strength and improving balance and coordination.
- Start in a standing position with your feet shoulder-width apart.
- Jump to the right, landing on your right foot.
- Swing your left foot behind your right foot, balancing on your right foot.
- Jump to the left, landing on your left foot.
- Swing your right foot behind your left foot, balancing on your left foot.
- Repeat for the preferred number of repetitions.
7. Lunges
Lunges can help with building leg strength and improving balance and stability.
- Stand with your feet hip-width apart.
- Take a big step forward with your right foot.
- Lower your body until your right thigh is parallel to the ground.
- Your left knee should almost touch the ground.
- Push up through your right heel to return to the starting position.
- Repeat with your left foot, then continue alternating legs for your preferred number of repetitions.
8. Plank
Planks are for building core strength, which is essential for maintaining good running posture and preventing injuries.
- Start in a push-up position, with your hands shoulder-width apart and your body in a straight line.
- Lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Hold your body in a straight line from your head to your heels.
- Engage your core and hold the position for as long as you can.
9. Side Plank
Side planks, on the other hand, are for building core strength and improving stability, particularly in the hips and obliques.
- Lie on your side with your legs straight.
- Prop yourself up on your elbow, keeping your elbow directly under your shoulder.
- Lift your hips off the ground so your body is in a straight line from your head to your feet.
- Engage your core and hold the position for as long as you can.
- Repeat on the other side.
10. Superman/Back Extension
Superman or back extension exercises are for strengthening the lower back muscles, which can help prevent injuries and improve running form.
- Lie face down on the ground with your arms extended in front of you.
- Lift your arms, chest, and legs off the ground, keeping your neck in a neutral position.
- Squeeze your lower back muscles and hold the position for a few seconds.
- Lower back down to the starting position.
- Repeat for your preferred number of repetitions.
How to Incorporate Strength Training into Your Running Routine
Incorporating strength training into your running routine doesn't have to be difficult or time-consuming. Here are some tips to help you get started:
Start Slowly
It's important to start slowly and gradually increase the intensity and frequency of your strength training workouts, especially if you're new to strength training. You want to avoid overwhelming your muscles or risk injury by trying to do too much too soon. Start with one or two weekly strength training sessions, and gradually increase the duration and intensity over time.
Focus on the Core
Core strength is crucial for maintaining good running form and preventing injuries. Incorporate exercises that target your core muscles, such as planks and side planks, into your strength training routine. These exercises will help improve your posture, stability, and overall running mechanics.
Don't Neglect the Lower Body
The lower body muscles are the most important muscles for running, so it's essential to include exercises that target your glutes, quads, and hamstrings in your strength training routine. Squats, lunges, and other lower-body exercises will help improve your leg strength, power, and endurance.
Give Yourself Time to Recover
Recovery is just as important as the workout itself, especially regarding strength training. Allow yourself time to recover between strength training workouts, as this will help prevent injury and ensure that you're ready for your next running workout. Consider taking a day off between strength training sessions or alternating strength training and running days.
Don't Forget to Stretch
Stretching is essential to any exercise routine, including running and strength training. It helps improve flexibility, reduces the risk of injury, and promotes relaxation.
Make sure to incorporate stretching into your routine after each workout, and consider adding foam roller for back & yoga exercises or other stretching-based activities to your weekly routine for even more benefits.
Beware of Your Footwear
If you have a pair of running shoes, you’ll be aware that most of them have a high drop which means that the heel is higher than the toe. This helps our knees and feet from getting injured. However, when you’re doing strength training, it is better to have shoes that are flatter and provide better stability in the exercises that you’re doing.
FAQs
1. How often should I incorporate strength training into my running routine?
Most experts recommend at least two strength training sessions per week for runners. According to a systematic review of 14 studies on the effects of concurrent strength and endurance training on running performance, incorporating strength training into a running routine can significantly improve running economy, which can lead to faster running times and better endurance.
2. Should I do strength training before or after running?
There needs to be a clear consensus on whether to do strength training before or after running. However, some research suggests that doing strength training before running may improve running performance.
For example, a study found that runners who performed a lower-body strength training session before running had improved running economy and decreased muscle fatigue compared to runners who performed strength training after running.
3. Can strength training help me run faster?
Yes, strength training can help improve running speed and endurance by strengthening the muscles used for running, such as the glutes, quads, and hamstrings. A meta-a nalysis of 39 studies on the effects of strength training on running performance found that strength training improved running economy, maximal oxygen uptake, and time to exhaustion.
4. How long should a strength training session be?
The duration of a strength training session depends on the exercises performed and your fitness level. However, most strength training sessions last between 30 minutes to an hour. According to the American College of Sports Medicine, a strength training session should include 8-10 exercises that target major muscle groups, and each exercise should be performed for 8-12 repetitions with a weight that causes fatigue by the last repetition.
Conclusion
In conclusion, incorporating strength training into your running routine can be a highly effective way to improve your performance and prevent injuries. By focusing on exercises that target the muscles used most in running, such as the quads, hamstrings, glutes, and core, you can build a stronger body that is better equipped to handle the demands of running.
Remember to start slowly and gradually increase the intensity and volume of your workouts over time, and balance your strength training with other types of workouts for a comprehensive training program,
