Strength training for runners!
By Martin Bond, YSJ Active Development Officer
Although it might sound obvious, most people associate training for running with doing running. This is true to a certain extent, and getting in the mileage is important, but running alone is often not enough.
Why?
Strength training can often be that missing part of the puzzle to take your running to the next level. Adding it into your training schedule accomplishes three goals for runners:
- It prevents injuries by strengthening muscles and connective tissues
- It helps you run faster by boosting neuromuscular coordination and power
- It improves your running economy by encouraging coordination and stride efficiency.
Many runners fear that strength training will build bulky muscle, which will slow them down. But unless you’re frequently lifting heavy weights and eating lots of extra calories, you’re unlikely to put on weight that would impair your running.
What?
Instead of building muscle, the focus should be on gaining strength and power. This can be achieved through compound exercises such as:
- Lunges
- Squats
- Bent over rows
- Deadlifts.
Single-leg exercises should also be weaved in to your workouts – after all, running is a series of one-legged movements. Exercises to include:
- Single-leg deadlifts
- Bulgarian split squats
- Lunges.
Another area to tackle are your glutes, hips and core as these are key trigger points for injuries. Body weight exercises target these best, for example:
- Glute bridges
- Banded side walks
- Planks
- Ankle taps.
How much?
The weights you use matter. They should be heavy enough to only achieve 8-10 repetitions of each exercise. If you find that you are able to do more reps then you need to increase the weight! This will help to increase mobility, balance and speed.
Need advice?
I hope this blog was useful, and best of luck with your training. YSJ Active are also running a new 6-week Exercise and Weight Management programme starting on 1st June on Thursdays from 11am to 12pm. It includes a weekly gym session coupled with guidance on exercise and nutrition. For further information and advice on programming, please contact me on m.bond@yorksj.ac.uk.
Next up, a blog on preparing for the big day!
