Strength Training for Runners: The Benefits & Myths
Weight training is often disregarded when putting together a training schedule for any runner. However, it’s a style of training that can add more benefit to your overall performance on the track or race day.
Why Weight Training Isn’t Always Prioritised
There are many reasons athletes give for not engaging in this type of training. Among the most popular include:
- Not knowing where to begin
- Prioritise logging more miles over a weight-training session
- Fear of getting bulky or too heavy for running
We’re here to help you battle those uncertainties about the importance of weight training and the benefits it can bring.
Not Knowing Where To Begin
Gathering the courage to take that first step in the weights section of a gym or even your first step into a gym takes a lot. Consider starting with a personal trainer, a group session, or even gym classes to help get you started.
Both are effective strategies for boosting confidence and motivation in strength training and often provide you with the chance to learn more along the road.
Miles Over Weights
Another common reason for not weight training as often as suggested… Runners would rather log the miles over the weights.
Short-term, this isn’t such a bad thing. But long term, this can do more harm than good. If you don’t work on strengthening your body (especially your legs) you will not improve your run times, speed, or endurance. Your body is more likely to plateau over anything else.
Getting Bulky
Old wives’ tales that if you lift weights, you will develop into a huge, muscular bodybuilder…Wrong. Bodybuilding takes much more than just lifting weights to increase muscular size, so this should not be a worry.
With the additional fear of if you lift weights, you will become too bulky to run fast, increase your speed, or better your running performance. Also incorrect. Lifting weights as a runner will benefit you much more. Providing you are also accompanying your weight training alongside cardio, you will have nothing to worry about.
Building more muscle mass and strength will result in a stronger body that can withstand even the most difficult of runs. Helping you simultaneously develop your speed and endurance.
The Benefits of Resistance Training
When it comes to pairing weight training and running, the benefits far outweigh the “what ifs” and negatives. It not only helps better your running performance, but is also important for your long-term training.
Benefits of resistance training for running:
- Strengthens muscles, joints, and bones
- Decreases risk of injuries
- Improves running form
- Increases endurance
- Helps you gain speed
Strengthens Muscles, Joints and Bones
High-impact activity such as running can take a toll on our joints as we get older, so it’s essential we look after them as best we can. Weight training is a great way to increase the strength in your muscles, joints, and bones whilst also helping keep them stabilised and strong.
As we age, our bones become weaker, which is also known as age-related degeneration. Strength training helps work against this and keeps us in good running condition all year round.
Lowers Injury Risk
Weight training lowers your risk of injury. When lifting weights, your body adapts to handle new environments, workouts, and capabilities. Which improves your recovery time for each run and weight session.
Choosing to not lift weights within your running program can increase your chance of injury. Allowing you to potentially overtrain your legs from lack of strength, muscle fatigue, lack of stretching, and minimal rest days.
Improves Running Form
Building a strong foundation is so important for your running posture. As you run, your core muscles and your back are what stabilise your spine, which is why building strength in these areas is so important.
It will not only help aid your running technique, but it will also allow you to maintain an improved form for a longer period of time. With the additional benefit of helping you progress in other areas of your training; your legs. Which are of course key when running.
Increases Endurance
Stronger muscles and legs will allow you to work harder and longer, allowing you to improve your distance capability, speed, and timed runs. When training for a marathon, you need all the extra power you can get.
Strength training through a variety of different exercises will help condition your body to endure working harder with heavier weights for longer.
Helps You Gain More Speed
Strength training will also help you run faster. You will be able to run faster for longer periods by increasing your power from weight exercises. Enhancing the power and length of your strides to increase your overall speed.
How To Add Strength Training to My Program?
Maintaining a varied workout program will help your body adapt to different movements and keep things interesting. There are several ways you can add strength training to your workout routine. Including:
- Taking part in a local fitness class, group, or club
- Investing in a personal trainer
- Buying that gym membership
The above options allow you to meet others in the same position as you, ask detailed questions, and get answers almost instantly. It provides you with a chance to learn from others and gain strength in areas of your body you were unsure about at first.
Or if none of the above options aren’t appealing to you, why not invest in your very own home gym? Allowing you to train when, what, and with who you like, with the added benefit of the equipment always being available.
Weight Training Isn’t Always Heavy Weights
Weight training does not always involve heavy weights. It can be a combination of things. For example;
- Bodyweight exercises: Developing your overall strength and stamina
- Functional exercises: Working on your overall power and strength throughout different movements
- Compound weight training: Allowing you to focus on becoming stronger in your deadlift, squat, overhead press, and bench. Enabling you to successfully complete full-body exercises that will improve your ability all around on the track
- Weight training as a whole: Adding a couple of full body weight sessions to your schedule to help develop muscles in all areas. Resulting in you becoming stronger, and more confident in progressing your speed, stride length, and stamina.
Home Gym Strength Packages
Interested in taking your weight training home? Check out our fantastic home strength packages above. Helping meet the needs of all customers looking for various weights, prices, and equipment.
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