Let’s be honest…. most runners don’t see that strength training is necessary. If they do understand the benefits they may not know where to start. If they see the benefits & know what to do, it can still take a backseat to their running. Just like stretching! Yeah I said it! You know I’m right.
How do I lift weights and still be able to run? Won’t they make me bulky and hinder my running? I don’t want to look like a body builder or crossfitter. I want to get “more toned”.
These are common questions and statements I hear from runners. First off, adding strength training to your training will only make you a stronger, more well-rounded athlete.
First and foremost, you’re not going to get bulky or big. For most people to do that, you’ve got to increase your calories tremendously and decrease your cardio (if not, cut it out all together). Trust me, this is not going to happen. Even if you stop running and keep your diet the same while strength training, it’s still not going to bulk you up.
There are so many benefits to strength training that you’re gonna want to start as soon as you hear this!
1️⃣ Strength training is critical to improving running economy. We often don’t equate strength training to faster running.
2️⃣ Strength training is important in improving pronounced muscular imbalances that a majority of endurance athletes deal with. This includes the intrinsic core, as well as upper and lower body imbalances.
3️⃣ Strength training helps prevent injury by helping the musculoskeletal system more readily adapt to the stresses of running and other sports.
4️⃣ Strength training will help maintain lean muscle mass and increases in bone density. As a plus – can help with age-related decreases.
Ok, so now that you know WHY you should be incorporating strength training with your running, here’s some tips:
❇️Form – Ensure you are using proper form when performing movements. This will prevent injury while also ensuring that you’re getting the most out of each exercise. If you’re unsure, find a coach that can guide you through proper mechanics.
❇️Frequency – Research shows that strength training 2-3 times a week is optimal. Depending on where you are at in your training cycle each workout should last 30-60 minutes.
❇️Find a program – This really depends on your goals – where are you at in your training cycle. Are you in your off season? Find a coach that can help you find the best program for you.
❇️Priority – A lot of runners have the mindset that their running & mileage is their priority. Look at your strength training as though it as just as important as your running. Don’t skip it!
❇️Don’t over do it – Start light with the weight then build from there. You don’t want any soreness to negatively impact your running.
❇️Timing – I focus on leg workouts early in the week to avoid any soreness in my long weekend runs. Thus leaving upper body workouts for later in the week. Avoid leg workouts on speed specific running days.
❇️Make it fun – Strength training doesn’t have to be boring. Incorporate sprints or other plyometrics to mix it up. Try different equipment – body weight, dumbbells, kettlebells, barbells.
❇️Consistency – Just like running, you’re not going to see improvements if you do it every other week. Be just as consistent with your strength training.
Remember strength training doesn’t have to be complicated. Keep it simple. Find some of your favorite moves and stick with them. You’ll start to see results before you know it!
