Blog

Strength Conditioning for Runners

Its summer and autumn is just around the corner and that means weekend running races and triathlons. If you are thinking about competing in a local race and want to stop strength training in order to focus more on your cardio to better your performance, think again.

A common misconception is that lifting weights is bad for runners and other endurance athletes. Many people believe that strength training adds bulk and that will slow you down. But, the truth is that with the correct strength training program a runner can greatly improve their running performance.

Regular strength training workouts consisting of lighter weights and higher repetitions can improve your running in a few different ways:

• Repetitive cardio puts serious strain on joints, ligaments, muscles and tendons. Strength training is a great way to improve the strength and condition of joints, ligaments, muscles and tendons. Strength training also increases bone density. This all adds up to a decreased likelihood of injury that might be sustained from ‘pounding the pavement’.
• Weight training improves muscle strength and endurance. This means you are able to run faster and longer. Weight training needs to focus on all the muscle groups. While legs are obviously the main muscles used when running, upper body strength is also important, as a great amount of drive can be generated from your arms when running. Core strength is also vital. Abdominal muscles provide stability and balance. They also help to protect the back and this all adds up to maintaining proper running form and posture.
• We also know that the more lean muscle a person has, the higher their metabolic rate. That means you burn more calories and increase your ability to lose weight. Chances are the less you weigh, the faster you’ll run!

So, when looking to improve your running time, consider a training program consisting of a balance of regular cardio and strength training.