A stronger runner for more personal bests
So, you’ve been hitting the pavement regularly, logging those miles, and perhaps even pushing your limits with some intense interval sessions. But have you ever wondered if there’s more you could be doing to enhance your performance and keep those pesky injuries at bay? Enter strength training. Yep, lifting weights isn’t just for bodybuilders or gym rats—it’s a game-changer for us runners too.
Benefits of Strength Training
Let’s first talk about why strength training is essential for runners. First off, it helps build muscle strength and endurance, which directly translates to improved running efficiency. Stronger muscles mean better support for your joints and a more stable running form, which in turn reduces the risk of injuries. Think of your muscles as the shock absorbers in your car. The better they are, the smoother the ride. Plus, a strong core, glutes, and legs can help you power up those hills and sprint to the finish line with less effort.
How To Get Started
It’s all about integrating the right kind of strength exercises into your routine. Focus on compound movements like squats, lunges, deadlifts, and planks. These exercises target multiple muscle groups at once, giving you more bang for your buck. And don’t forget about those smaller muscles—working on hip stability and ankle strength can do wonders for your stride. And as cherry on top of the pie, you can include supersets (when you are resting one muscle group, you can train another one: eg you rest legs and you train abs) to save time.
Now, you might be wondering how to put all of this into a structured plan without feeling overwhelmed. That’s where I come in. I’ve developed a 12-week strength program specifically designed for runners. This program integrates seamlessly with your running schedule, focusing on building the right kind of strength to complement your miles on the road. Each week, you’ll get guided workouts that are easy to follow, so you can build muscle, improve your running form, and boost your overall performance without the guesswork.
Planning is key
A typical week might look something like this: run on Monday, Wednesday, and Friday, and fit in your strength sessions on Tuesday and Thursday. However, if you have an interval session on for example Friday I would advise to not do any strengh on Thursday (or only upper body) to really make the most of your interval. Remember: quality sessions over quantity.
If you’re feeling ambitious, you could even throw in a short, light strength session after one of your easy runs. The key is consistency and making sure you’re not overdoing it. Listen to your body and give yourself enough time to recover.
So, if you’re ready to take your running to the next level, why not give strength training a try? It’s a fantastic way to complement your runs, prevent injuries, and boost your overall fitness. And if you need a little guidance, my 12-week strength program for runners is here to help you every step of the way. And if you are not sure if this is something for you, the first week is free on me! Let’s get stronger together and see those running goals become reality!
