Each year an estimated 1 billion pairs of running shoes are sold worldwide. With so many people taking part in this sport, what is their secret to performing at their best?
In order to run faster, further, and for longer, a runner needs to be strong. To achieve this, runners need to strength train in an effective way. If a runner was to just run all the time and not do any other training, very few of their muscle groups would be well developed, leaving them far more vulnerable to injury.
Why should runners strength train?
There are 3 main reasons why strength training is beneficial to runners:
- To prevent injury
- To improve performance
- To make running more enjoyable
Running is a sport that can have tremendous benefits for your body, however it places a lot of strain through your joints and bones. Stretching and recovery alone will not be sufficient in preventing overuse injuries if you aren’t taking appropriate measures to condition your body to meet the demands being placed on it. Strength training increases your bone density, helping to protect you from boney injuries such as stress fractures. Knees, ankles and hips do most of the work when you run, building up strength in the small muscles, tendons and ligaments, as well as the major muscle groups will help when running the downhill sections of your route.
In order to perform to you maximum potential, it is vital that all of your muscles groups are balanced and of a relatively equal strength. Glutes and hamstrings are quickly developed when sprinting, while long distance runners will find that their quads are their most dominant muscle group. Not only will these significant muscle imbalances leave you open to a whole host of possible injuries, but will also hinder your performance.
There is nothing worse than going for a run and not enjoying any of it, aching knees, and sore calves will quickly overshadow the sunny spring morning – wouldn’t you much prefer to feel so good that you could keep on going, not worry about any aches or pains, and even wake up the following morning feeling like you could do even more? Strength training could make this possible, improving your strength will make inclines easier, long runs less of struggle, and all in all making your running a whole lot more enjoyable.
How often should runners strength train?
Now you know why strength training is so important to improving your performance as a runner, how often should you be doing it? It is recommended that you should be in the gym strength training at least twice a week. Sessions should focus on all aspects of your strength fitness, including stability, power, speed, flexibility, and mobility. If all these factors are addressed during training, your performance should soon begin to improve.
What areas should be focussed on?
It is easy to forget that it isn’t only your legs that are working when you run- your arms and core are also being used to generate power and speed. Due to the nature of running, muscle imbalances are common, and can lead to injury. Therefore it is important not to neglect any muscle groups, and to train in all directions.
What exercises are best for runners?
It is recommended that body weight exercises, or the addition of some light weights, make up the main portion of your strength training. Many runners are concerned that strength training will make them “bulky”. Whether this worry comes from the fear of extra muscle mass slowing you down, or simply not wanting to look like a bodybuilder, this shouldn’t serve as a deterrent from completing strength training. Training programmes are designed with the goals of the athlete in mind, therefore runners won’t be doing a programme that piles on the muscle bulk.
Some of the best exercises for runners include:
- Squats
- Deadlifts
- Lunges
- Step ups
- Bent over row
- Bear plank
- Dead bugs
For more information on how to effectively strength train as a runner, how to correctly perform strength exercises in the gym, or for any other queries, contact us.
HLM Sports Therapy 