Why is Strength Training For Runners Important?

Are you a runner? Do you strength train as part of your training routine? Most people learn the hard way when it comes to running. They often run to ‘get fit’ when in fact we should be ‘getting fit to run’. I learnt from my own experiences whilst training for a marathon back in 2017. I spent months and months pounding the pavements, trying to get the miles in and did very little of anything else (I wasn’t a qualified Personal Trainer then). The result was two very sore and damaged knees after completing the race. My injuries lasted months but I took my new knowledge from my PT course and got the strength and stability back.

Running is high impact and we need to bullet proof our bodies to allow us to do this. Each stride you take puts huge amounts of force through your joints, muscles and fascia. Without strength and power as well as aerobic capacity we’ll likely end up in a spot of bother with an injury or you’ll find your running plateaus and you stop seeing results or improvements.

Here’s a few reasons why we should be strength training to support our runs.

Prevent Injury
Running injuries are so common. I’m always hearing about how clients have got this niggle here and there or even worse torn ligaments, twisted ankles and knees. It’s really no fun I can assure you. By strengthening the muscles and connective tissue around your joints you are reducing the risking of injury.

Increase Range of Movement and Mobility
As part of your cross training, you should also be including time for mobility. Adding some mobility before and after each run and strength session is ideal. Imagine being sat at your desk all day, lace up and head straight out on your run. Is your body prepared for that movement? I think not. That run is going to be less than optimal.
Runners are prone to tight calves, hamstrings and hips. This in turn effects your running through the extension and flexion in your ankle, your knee drive and hip extension. Thoracic rotation is also important to allow the arms to move freely, to breathe optimally and maintain posture throughout the run.

Builds Strength and Power
Having stronger more powerful muscles, especially in your legs will make you a more efficient runner. Your legs will have the ability to power you forward and utilise energy better. As well as leg exercises, training your upper body and core is also important.

Builds Endurance
As well as power and strength including training for endurance is beneficial. That means higher reps and less weight. This will help to increase muscular endurance meaning you won’t tire as quickly.

Increases Stability and Balance
Strength training for runners should include unilateral work for both upper body and lower body. When we run, we’re always on one foot and powering our arms in opposite directions. We naturally have a more dominant, stronger side. It’s important to try and close this gap as much as possible so we’re working symmetrically and one side of the body isn’t doing all the work.
Our core strength is also vital to be an efficient runner. Especially for those longer runs. Our core strength provides balance as well as posture and alignment. Picture those last miles or kilometers of your run, you’ll be tired. If you start to stoop and round your shoulders your feet will start to drag and make those last miles even harder!

In general, strength training will improve performance, make you faster, stronger and a more efficient runner. I’ll be posting another blog real soon in a beginners guide to strength training for runners so don’t forget to subscribe to my newsletter to receive it first.