Strength Training for Runners: Benefits, Types, and Tips

Faster Pace

Improving your form and endurance also translates into a faster overall pace. Runners usually see improvements in their race times fairly soon after they add strength training to their regimens. You don’t need to spend hours doing strengthening exercises. Even just two or three 15- to 20-minute strength-training sessions a week can build more lean muscle mass.

Reduced Risk of Injury

Lower body and core exercises are particularly important when it comes to reducing injury risk. Stronger core and leg muscles mean that you’ll maintain your proper running form longer, so you’ll reduce your risk of lower back pain or other issues that are associated with bad running form.

Many running injuries, especially knee and hip-related issues, are a result of muscle imbalances or weaknesses. If you’re feeling pain or are worried about a biomechanical flaw or previous injury, a sports doctor or physical therapist can recommend specific exercises for you to target certain areas.

Beyond the benefit of avoiding pain, not getting injured also means that you’ll stay motivated to keep running and be more likely to build a¬†consistent running habit¬†and keep progressing as a runner.

Easier Runs

Running gets more enjoyable when it starts to feel easier. This happens at different times for different runners, but adding strength training to your routine can definitely speed up the process.

Strengthening your leg muscles will help increase your endurance, meaning you can run longer without feeling fatigued. Beginners may want to alternate their days of running and strength training so they’re not doing them on the same day.

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