2 minute read –
People who like to run often don’t focus on strength training. In fact, many runners avoid strength training because they don’t want to bulk up, gain weight, and think they need to just focus on mileage, This is an unfortunate misperception, as strength training can actually improve running performance.
4-5 times your bodyweight can be going through your muscles and joints when you are running. Without sufficient strength in the muscles; injury and fatigue will happen a lot faster for those that do not do strength training.
The Benefits?
- Increased efficiency of movement
- Increased power and speed
- Increased muscle core strength and posture
- Increased joint strength
- Increased co-ordination
- Increased Stability
- Decreased chance of injury
Strength training will certainly increase your overall performance regardless of if you’re a 100m sprinter or a marathon runner. Reps, sets and weights will change but the stronger the muscles are, the more efficient the system works, the better runner someone can become. Strength training can make the body work more efficiently, which may allow a runner to train longer and run faster, achieving results they may not have thought possible. Increased muscle mass also helps to burn calories faster, which can make your workout more efficient in the sense that you don’t have to run as long to get the results you want.
Whilst too much strength training could hinder performance, 1-3 sessions a week with the right structure and exercises will improve performance a huge amount.
Some exercises you can do from home?
- Spilt squats
- Elevated single leg hip bridge
- Single leg calf raises
- Walking Lunges
- Back extensions
- Step ups
- Press ups
- Plank
Some exercises you can do at the gym?
- Deadlifts
- BB Squats
- DB Lunges
- Hip Thrusts
- Hamstring curls
- Calf raises
- Bent over rows
- Chest Press
If you are unsure about strength training and need some advice, speak to our expert Sam Plumb and see how he can help with strength and conditioning and gym plans.