When it comes to improving running performance, most runners focus on pounding the pavement, traversing the trails, clocking in miles, and fine-tuning their technique. While these factors certainly play a crucial role, there's another (not so secret) ingredient that can take your running to new heights: strength training.

Incorporating a well-rounded strength training program into your routine can help you develop a more efficient stride, reduce the risk of injuries, and ultimately unlock your full potential as a runner.

The question is: do you currently have the strength to go the distance?

The Benefits of Strength Training for Runners

1. Enhanced Running Economy:

Running economy refers to the energy required to maintain a given pace. By strengthening your muscles, tendons, and ligaments, you can improve your running economy, allowing you to run faster and longer with less effort. Strength training allows us to target specific muscles that we need to work on, but away from running, so we can strengthen these areas without adding more volume. This, in turn, leads to more efficient movement patterns and improved overall running economy.

2. Injury Prevention:

Running is a high-impact activity that places considerable stress on your joints and soft tissues. Weak muscles and imbalances in strength can lead to overuse injuries and hinder your progress. By incorporating strength training, you can address these weaknesses, strengthen the supporting muscles, and improve joint stability. A well-rounded strength training program also includes exercises that target the muscles often neglected during running, such as the upper body and hips, helping to maintain proper alignment and balance throughout your stride.

3. Increased Power and Speed:

Strength training doesn't just make you stronger; it can also make you faster. Want to be fast? You first need to be strong. By developing components such as our plyometrics we can improve muscular power, which translates into explosive force production during your runs. Strengthening your muscles helps runners to generate more force with each stride, leading to greater speed and improved race performances.

4. Better Running Form:

Strength training not only strengthens your muscles, but also enhances your body awareness and proprioception. This increased body awareness can help you maintain proper form, prevent excessive energy leakage, and reduce the risk of form-related injuries. A strong core, for example, can help you maintain an upright posture, stabilize your pelvis, and engage your glutes more effectively - all crucial components of efficient running form. Simply put, being strong gives you the ability to hold strong running position and form; no matter how fatigued you become.

If you're looking to take your running to the next level, incorporating strength training into your routine is a game-changer. It enhances running economy, prevents injuries, boosts power and speed, and improves running form.

Remember, consistency and gradual progression are key. By dedicating time to both running and strength training, you'll become a stronger, faster, and more resilient runner. So, embrace the weights, lace up your running shoes, and unlock your true potential as you conquer new horizons on the road or trail.

Strength training for runners

At Strength for Endurance, we specialise in helping runners to build the strength they need to go the distance. Our bespoke programme is so much more than a generic training plan - with an interactive program app, expert masterclasses, online training lab, live coached sessions and unlimited coach support, you’ll feel the difference with SFE.

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Getting started is easy - just enter your details here, and we’ll be in touch to show you what’s possible.

CAN STRENGTH TRAINING IMPROVE RUNNING?