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1. IMPROVED RUNNING FORM

Done correctly, strength training can improve posture, correct alignment and help even out any imbalances between muscle groups. A strong runner will run much more efficiently, especially when tackiling hills or getting to the later more fatiqued stages of a race. Better running efficiency results in less energy expenditure which overall produces better running performance! 

 

2. injury prevention 

Despite popular belief, running is actually beneficial for strengthening bones & joints due to its weight bearing nature. The main problem that arises is that running (especially distance running) causes the overuse of the hips, knees & ankles often resulting in these areas becoming much weaker & stiffer... How many times have you woke up the next day after a run and struggled to get out of bed!... Through time this can cause excess wear and tear of joints which eventually leads to injury. A good strength training program that targets the key muscle groups can help runners build sufficient strength that allows them to better cope with the strains and impact associated with running, especially when running on harder surfaces. Stronger muscles are simply more robust and less likely to suffer injury...

 

3. more speed & power

A good strength training programme can help runners develop better speed and power, especially through the glutes, hamstrings & quad muscles which are essential for running performance. Think of the last run you did uphill and how much you felt it in your legs... that was your muscles screaming for more strength!

 

4. enhanced endurance

Yes you read that correctly, strength training can absolutley enhance endurance. The amount of endurance athletes I know that focus solely on cardio quite frankly frightens me! Stronger muscles can work harder for longer, withstand fatique & endure more impact... If you want to improve your endurance then its time to start lifting heavy things!

 

5. increased muscle mass 

Despite what many runners believe, running alone does not help build or maintain lean muscle mass. Whilst other factors such as nutrition and training intensity can impact muscle mass, generally running (especially distance running) can result in the loss of lean muscle mass! Just take a look at some elite marathon runners and compare them to other sports that require less endurance... Maintaining muscle mass is not just fundamental for performance but also incredibly important for overall health. A good strength training programme can help runners maintain muscle mass and give them longevity to enjoy running for many years!  

 

It's simple really... if you love running and want to enjoy running well into your later years, make sure you incorporate strength training into your weekly routine - it will be one of the best things you ever do!

 

Author:

Jason McLeister

Strength & Conditioning Coach / Personal Trainer

FULL-BODIED FITNESS

Coleraine, Northern Ireland