Strength training for runners is essential. It’s necessary if you want to run faster and more robust, and become less injury-prone.

Runners usually just focus on running when they begin running. However, just running alone will not take you far if you want to improve your endurance, power and speed.

Once you are able to run a 5K, you can start adding strength training to your routine.

What is strength training?

Strength training has become a buzz word in the running community. But it is a buzz word not without reasons.

Strength training involves the performance of physical exercises to improve strength and endurance. It uses resistance to build increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduce the potential for injury. It also increases bone density,  metabolism, improves fitness and cardiac function.

Resistance could be your own body weight or weights such as dumbells, kettlebells or medicine balls.I mainly use kettlebells for strength training.

How do runners benefit from strength training?

Strength training for runners is vital because

•  it helps you build stronger muscles, ligaments, tendons and connective tissues.
•  It improves your speed, power and lowers your risk of injury.
•  It contributes to better running form. In other words, it helps you run more efficiently!

Running  along with strength training helps you to be a better runner.

Does Strength training help injury prevention?

If you want to run for a number of years without any breaks, then strength training is a must as it dramatically reduces the risk of injury.

The running community get injured very easily, and some common injuries due to overuse are IT band syndrome, plantar fasciitis, shin splints and runners knee. With proper strength training, we can avoid many of these injuries. Strength training is particularly effective with IT band syndrome.

Where to begin with Strength Training?

strength training

Some examples are lunges (both forward & backwards), Planks, side planks, squats, burpees, hip bridges, single leg calf raises and so on.

Next week we can look at more of the bodyweight exercises closely. Have a great week of running!