4 Benefits of Strength Training for Runners
Like many runners, for years I focused solely on my mileage and time. I wanted to run as far as possible in as little time as possible. I thought strength training would cause me to bulk up which would cause me to slow down – and that’s the last thing any runner wants. But then I got injured. Bad. I tore two of my hamstrings (bicep femoris and semitendinosus) in my left leg, and it took me over a year to fully recover.
During my recovery process, my physical therapist introduced me to strength training. And it was a game changer.
Strength training, also known as resistance training or weight training, is a form of exercise that focuses on improving muscular strength, endurance, and power. It involves using resistance, such as free weights, weight machines, resistance bands, or just your body weight, to challenge your muscles and stimulate their growth and development.
The primary goal of strength training is to increase the ability of the muscles to generate force against a resistance. It offers a wide range of benefits for runners. Here are 4 of them.
Increased muscular endurance. Muscular endurance is the ability of the muscles to perform a repetitive activity over a long period of time. Running requires a great deal of muscular endurance because your muscles work continuously to propel your body forward. Strength training helps to improve muscular endurance by increasing the amount of force the muscles can produce and decreasing the amount of fatigue they experience during activity. This means that runners can maintain a faster pace for a longer period, improving their overall performance.
Increased power. Power is the ability of the muscles to generate a high amount of force in a short period of time. This is particularly important for sprinters and track athletes who need to generate a high amount of power in a short burst. Strength training can help improve power by increasing the size and strength of the muscles, allowing them to generate more force.
Improved speed. Speed increases because the strength gained from resistance training allows runners to generate more force with each stride, which leads to faster running times. Additionally, strength training can help to improve running form, which can also lead to faster running times.
Reduced risk of injury. Injury risk lowers because strength training helps to improve balance, stability, and posture. These factors are important in preventing common running injuries such as IT band syndrome, plantar fasciitis, and shin splints. By strengthening the muscles that support the joints and improving balance and stability, runners can reduce their risk of injury and stay healthy for longer.
How often should runners incorporate strength training into their routine? Ideally, runners should aim to strength train 2 to 3 times per week. They should focus on exercises that target the major muscle groups of the legs, core, and upper body. These exercises include squats, lunges, deadlifts, planks, and glute bridges.
If you're a runner looking to take your training to the next level, consider incorporating strength training into your routine. Your body will thank you for it!
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