Being a runner doesn’t mean you should snub the gym. If you incorporate strength training correctly, it’s not going to slow you down but possibly do the exact opposite. There are many reasons that a weight training routine should be incorporated into your running program, but here’s my top 3.
- Use Plyometrics to shave time off your 5K PR. Explosive movements like box jumps can teach your fast twitch muscles to activate and strengthen your quads, hamstrings and glutes. *Be sure you are already incorporating strength training into your routine before diving straight into box jumps. They can be added gradually by completing 3-4 at a time every 3 days. Also, begin with a low step and gradually raise the height to increase the intensity.
- Your Running Economy is at risk when your muscles fatigue too soon. Imagine you’re running along a gorgeous trail and your lungs feel great but your legs are having a hard time keeping up. This can be a result of muscle fatigue that can be improved with strength training. Try walking lunges while holding dumbbells for 14 reps on each leg. Using a high rep and low weight will help to improve the endurance of your muscles.
- Risk of Injury can be lowered when you add strength training to your running routine. When you’re running, your body is strictly moving in a sagittal plane of motion (only forwards and backwards). Over time this can pretty trying on your body and this is why incorporating various exercises that move your body in all different directions is important. Also, if your muscles are weak and don’t support your joints correctly this could result in an injury.
So there you have it. My top 3 reasons you should be strength training alongside running. You don’t need a gym membership or any fancy equipment. There are multiple exercises you can do from your home and with no bulky gym machines. Check out my Workout Plans for comprehensive running and strength training programs. If you would like a custom program designed contact me for Online Training.