With the gradual shift towards warmer seasons ahead and longer daylight hours, more people are choosing to dust off their running shoes and hit the pavement to go for a run.
Traditionally, runners haven’t been the biggest fans of getting into the gym and lifting weights, due to the fear of the extra muscle impacting their running performance. However, we are now seeing more runners open their eyes to the benefits of adding some strength training into their routine, possibly due to the boom of Hyrox, or the increased awareness thanks to social media.
Running on its own is an excellent way to train primarily the aerobic system, though research has shown that when paired with strength training, there is a reduction in potential risk of injury, and one will see significant improvements in performance regardless of their level.
While weekly mileage and proper programming for running are crucial to see improvements, an often-forgotten part of improving overall performance can be accomplished off the track and within the weight room.
Here are a handful of reasons why integrating strength training into your running routine is a good idea
1. Injury prevention
Perhaps one of the biggest barriers holding many runners back from achieving their goals is injury. Consequently, strength training perhaps plays the biggest role in injury prevention and therefore achieving your running goals.
Running is classified as a high-impact sport with a repetitive motion pattern, in which the contributing muscles, tendons, and joints absorb between 1.3-7x bodyweight with each stride! With this amount of impact over time, it is imperative that runners have a base level of strength to be able to withstand the cumulative forces that they will experience.
Common runner injuries such as IT Band Syndrome and Patellofemoral Pain Syndrome (PFPS) can often be a result of general lower limb weaknesses or poor programming/loading strategies.
Additionally, it is important that a runner chooses a program that is appropriate to their own strength & weaknesses along with their running goals, so following a well-planned program is key.
2. Improved Running Economy
Running economy refers to one’s ability to utilise oxygen or ATP to maintain a sustained running pace. A better running economy means you can maintain a faster pace with the same level of effort or maintain your pace with less effort.
Traditionally, older runners have a better running economy than younger runners because to have spent more time improving efficiency with training. Strength training, however, has also been shown to improve running economy in runners, with research showing an increase of 2-8% in running economy efficiency when following a strength program. So if you are looking at ways to improve your efficiency with running, look no further than adding some strength training into your routine.
3. Increased power and speed
If you want a stronger kick at the end of a race or enough power to move up that steep hill, then you need strength training.
Strength training is foundational to building power and improving speed. The inclusion of resistance along with plyometric-based training will teach your muscles to fire quickly and forcefully when they are needed. Strength training places more emphasis on what’s known as the ATP-CP energy system, which is primarily recruited in short-duration high-intensity activity, carrying over to better performances during times in races where speed and power are required.
Where to get started?
If you want more information on how to start programming for your upcoming running season and goals, feel free to reach out.
If you are based in Tauranga and want the guesswork taken out of your weekly training plan, then don’t hesitate to get in touch with us.
