The Importance of Strength Training for Runners

A running program without strength training is like peanut butter without the jelly.

A very important part of the sandwich is missing...

Strength training increases muscle activation, strength, coordination, and bone density.  It improves endurance, durability, and longevity in sport and life.  Strength training also plays a key role in injury prevention since your muscles, bones, and tendons are prepped, stable, and ready for the demands of activity.  (Not to mention, the stronger you are, the faster you are!)

The absence of strength training, (among other things such as hydration, sleep, nutrition, etc), in your fitness routine can lead to pain, lack of performance, and frustration.  

Incorporating appropriate strength training within your routine will make a HUGE difference. 

High impact activity, such as running, can take a toll on joints as we age. Having strong muscles will stabilize and strengthen those joints. In addition to becoming a more durable runner, strength training strengthens bones against age related weakening. This is especially important for women.

Did you know that at around age thirty, women begin to lose muscle density? Between the ages of 30 to 80, lean muscle mass decreases at about 3% every 10 years.

The stronger your muscles are, the longer they can maintain performing at a high level. This is extra important for long distance runners who need to maintain their speed for long durations of time.

If you are not accustomed to strength training, entering a gym could be a bit intimidating and overwhelming. It is also important to remember that one strength program does not fit all.  The best way to set yourself up for success is to have a skilled PT or coach, who understands YOUR needs, design a program to meet YOUR goals.

Strength training can include bodyweight exercises like pushups, lunges, and planks, and/or use of equipment like benches, kettlebells, and barbells.

It is also beneficial to include cross-training, like cycling or swimming, into your workout routine to build strength and flexibility in the muscles that running doesn't utilize. These activities help to prevent injury and improve your performance when running.

Ready to increase your speed and improve your performance?

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