Strength training is important for runners because it can help with:
Injury prevention – Strong muscles and connective tissues (tendons, ligaments, cartilage, etc.) can help prevent injuries by absorbing force that otherwise can damage joints. You want to strengthen both big muscles that move you, as well as your core – your core comprises of abdominals, low back, hips and glutes. Strong leg muscles can help protect the knees and other joints, while a strong core can help avoid lower back and hip injuries.
Improved running economy & Improved endurance – Strength training can help runners go further at a given running speed, with less effort by increasing muscle strength and reducing fatigue.
Improved coordination – Strength training can help runners build healthy movement patterns and motor skills, which can help with coordination. Running requires that you balance on one foot at a time with every stride. Your coordination will improve with bilateral strength work (work both legs/ sides at the same time) and with unilateral training, which focuses on each side of the body equally.
Improved posture and technique – Strength training can help runners improve their posture and technique, so they don’t get injured when they’re tired. Strong muscles – legs and core – will hold a runner upright for longer and support better form when fatigue sets in at the end of a race or long run.
At Run Club, we add short bursts of strength training (unilateral and bilateral) after our runs on Thursdays. Should you want to add more to your current routine, consider a minimum dose recommended below:
Strength train 2 times per week for about 20 – 30 minutes per session.
Three powerful moves to start (after a good warm up) are:
- Bulgarian Split Squat – with weights – Bulgarian Split Squat Demo
- Single Leg Deadlift – one weight – SL Deadlift Demo
- Step Ups – with weights in both hands – Step Up Demo
Do 8 reps of each in order, rest for 2 minutes, then repeat the sequence twice more for a total of 3 sets. Start with a weight that feels comfortable (or no weight at all) until you master the moves, then you can increase the weight gradually till 6 to 8 reps will feel very hard.