Strength Training For Runners

For runners a lot of training is, well, running. But strength training is also important for runners since strong muscles and joints can mean for faster run times. Distance running can break down a lot of the muscle since it requires so many calories, so it’s important to build that back so that you don’t miss out on any important strength that you need to keep up with your fitness. Some studies have found that regular strength training can change how the body uses oxygen, and can increase its efficiency by as much as 80 percent.

To make a quick impact on the body with strength training, it makes sense to hit the largest muscle groups, which would be in the legs. You will just want to make sure that your strength training and your cardio are complementing each other, and not competing. For example a marathon runner might go through a base phase where they are easing into high levels of running. In that stage the focus on strength training should be on getting form right and adjust into weight training as well. As the running routine progresses, so can the weight lifting.

It’s also important to build the core stability through strength training as well, which will help support the strength of the rest of the body. When you strengthen the core you will be able to strengthen your legs as well since the body will just be working more efficiently all the time and using less energy to keep it balanced. Keep in mind that working the core goes beyond the abs and includes the whole back area as well.

A complete approach to training goes beyond a singular goal and makes sure to touch on things like flexibility as well. Many runners would benefit from working in some strength training that also increases flexibility. Yoga and pilates are two good options for this. This type of exercise can also help to increase the balance which is essential for a runner’s control. Yoga and pilates also benefit the runner by building muscle but not bulking. Both of those workouts are known for lengthening and toning the muscles instead, which will support all of a runner’s fitness goals.

Runners should also be doing cross training to hit muscles groups that are not highlighting when they run. Cycling and swimming are good options that are still great cardio workouts, but that work the body in very different ways. Strengthening all the muscles groups can help to prevent injuries from running. If you ignore certain muscle groups the times that you use them by accident can be challenging or even the time when energy is more likely to take place.

Keep in mind that no matter what your goals are, you should be finding time to take adequate recovery. Using strength training as an active recovery option can be a good idea for runners when you don’t have a run scheduled but have enough energy to do some sort of workout. Always pay attention to what your body is telling you no matter what type of exercise you choose.