Written by Lynsey Romano + Jocelyn Fredine
In the world of running, strength training often takes a backseat to logging miles and workouts. However, research continues to underscore the vital role of resistance exercises in enhancing running performance and reducing the risk of injuries. Let's dive into the key benefits of integrating strength training into your running routine and how it can make you a stronger, more resilient runner.
Running Economy Improvement: The Secret to Efficient Running
What is Running Economy?
Running economy refers to the amount of oxygen a runner uses at a given pace—essentially, how efficiently you use your energy while running. Improving running economy means you can run faster with the same effort, a critical factor for any distance runner.
How Strength Training Enhances Running Economy
Recent studies have highlighted that strength training, particularly plyometric exercises and explosive movements, can improve running economy by approximately 4% in highly trained runners. Exercises like jump squats and box jumps train the muscles to generate force quickly. These advanced movements should be incorporated gradually as a runner's strength and technique develop. Improved running economy allows you to save energy during a race, leading to better performance.
Injury Prevention: Building a Resilient Runner
The Role of Strength Training in Injury Prevention
Injury prevention is a significant concern for runners at all levels. The repetitive nature of running can lead to overuse injuries, which can sideline even the most dedicated athletes. Strength training plays a crucial role in reducing the risk of these injuries.
Reducing Overuse Injuries
A comprehensive meta-analysis revealed that strength training could reduce sports injuries by nearly two-thirds and cut the incidence of overuse injuries by half. This protective effect comes from the enhanced capacity of muscles and tendons to handle the stresses associated with running. By strengthening these tissues, you can absorb and distribute impact forces more effectively, reducing the likelihood of injuries such as stress fractures, tendonitis, and muscle strains.
Effectiveness Across Fitness Levels: Benefits for All Runners
Strength Training Benefits for All Runners
While strength training is sometimes perceived as less beneficial for elite runners, research suggests otherwise. Even at the highest levels of performance, incorporating strength training can yield significant benefits. A structured and consistent strength regimen, especially one that includes high-intensity exercises, can enhance muscle power, endurance, and overall athleticism. This holds true for runners of all levels, from beginners to elite athletes.
For Beginners
Strength training provides a solid foundation, improving muscle balance and coordination, which are crucial for running efficiency and injury prevention.
For Elite Runners
Even seasoned runners can benefit from strength training, which can give them the edge needed to achieve new personal bests.
Debunking Myths About Strength Training for Runners
Myth 1: Strength Training Leads to Bulking
A common misconception is the fear of becoming "bulky." Many runners worry that lifting weights will lead to excessive muscle mass, making them heavier and slower. However, gaining significant muscle mass requires specific training and a calorie surplus. Most strength training programs for runners focus on improving strength, power, and endurance, not maximizing muscle size. Additionally, runners' high volume of cardiovascular training helps counterbalance muscle hypertrophy.
Myth 2: Soreness Hinders Running Performance
Another concern is that soreness from strength training will interfere with running performance. While some soreness is expected when starting a new program, it can be managed with proper programming and recovery strategies. With a thoughtful approach, strength training can complement rather than hinder running progress.
Expertly Crafted Strength Training for Runners
Customized Programs by Athletic Therapist
We understand the importance of strength training in a runner's regimen. That's why we have an expert Athletic Therapist who meticulously designs our strength programs. Each program is delivered through the new Training Peaks strength platform, supported by clear and helpful videos to ensure proper form and execution. Our approach ensures that you have all the tools you need to integrate strength training seamlessly into your routine, helping you become a stronger, more resilient runner.
Getting Started with Strength Training
Ready to incorporate strength training into your running routine? Explore our tailored programs and take the first step towards enhanced performance and injury prevention.
Conclusion
Integrating strength training into your running routine offers numerous benefits, from improving running economy to preventing injuries. By debunking common myths and embracing a comprehensive approach, runners of all levels can achieve new personal bests and enjoy a healthier, more resilient running experience. Ready to take your running to the next level? Let’s go!
To learn more about our Athletic Therapist, Coach Jocelyn, and her qualifications, check out her bio here. Ready to take your running to the next level? Let's go!
References
Støren, Ø., Helgerud, J., Støa, E. M., & Hoff, J. (2008). Maximal Strength Training Improves Running Economy in Distance Runners. Medicine & Science in Sports & Exercise, 40(6), 1087-1092.
Saunders, P. U., Telford, R. D., Pyne, D. B., Peltola, E. M., Cunningham, R. B., Gore, C. J., & Hawley, J. A. (2006). Short-term Plyometric Training Improves Running Economy in Highly Trained Middle and Long Distance Runners. Journal of Strength and Conditioning Research, 20(4), 947-954.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The Effectiveness of Exercise Interventions to Prevent Sports Injuries: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. British Journal of Sports Medicine, 48(11), 871-877.
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