Do Runners Need to Strength Train?
Another super common question I get: “Do runners need to strength train?”
Running is a fantastic cardiovascular exercise that can help you shed pounds, boost your endurance, and improve your overall health. It's a simple and accessible way to stay fit, and you can do it virtually anywhere with minimal equipment. However, many runners often overlook a crucial aspect of their fitness routine: strength training. The question arises, do runners really need to strength train? The answer is a resounding yes.
Strength training complements running in several ways, enhancing performance, reducing the risk of injury, and improving overall fitness. Let's dive into the reasons why runners should incorporate strength training into their training regimen.
Injury Prevention:
One of the most significant benefits of strength training for runners is injury prevention. Running is a high-impact sport that puts a lot of stress on the joints, especially the ankles, knees, and hips. By strengthening the muscles around these joints, runners can reduce the risk of overuse or underprepared injuries like runner's knee (patellofemoral pain syndrome), IT band friction syndrome, shin splints, and stress fractures. Strong muscles provide better support and stability to the joints, absorbing some of the shock that would otherwise be transferred to the bones, ligaments, and tendons.
Improved Running Form:
Strength training can help improve your running form. A strong core, for instance, plays a crucial role in maintaining a stable torso and proper posture while running. When your core muscles are well-conditioned, you're less likely to slouch or hinge at the hips, which can lead to inefficient running mechanics and, in turn, increased fatigue with shorter distances. Additionally, strong hip muscles can help you maintain proper alignment, preventing overstriding and promoting a more efficient stride.
Increased Power and Speed:
Strength training enhances power, which is essential for faster running. The power generated from strong leg muscles can propel you forward with more force, leading to improved sprinting abilities and quicker race times. Exercises like squats, lunges, and plyometric drills can boost leg strength, allowing you to push off the ground more forcefully.
Enhanced Endurance:
While strength training may seem counterintuitive to endurance sports like running, it can positively impact your endurance. A stronger body is more resilient, meaning your muscles can withstand the demands of longer runs and races. By improving muscle strength, you'll find it easier to maintain a consistent pace and push through the fatigue that often sets in during extended runs.
Muscle Imbalance Correction:
Runners often develop muscle imbalances because they repeatedly use the same muscle groups. For instance, the quadriceps are highly engaged in running, while the hamstrings receive less attention. This imbalance can lead to issues like anterior knee pain and hamstring strains. Strength training can help correct these imbalances by targeting underused muscle groups, reducing the risk of injury and promoting better performance.
Recovery and Posture:
A strong body recovers more efficiently from the rigors of running. When your muscles are well-conditioned, they're better equipped to bounce back after a long run, reducing soreness and stiffness. Additionally, improved posture through strength training can prevent the slouched shoulders and hunched back that sometimes accompany long-distance running, potentially leading to better breathing and running economy.
Incorporating Strength Training into Your Routine:
So, how should runners incorporate strength training into their routine? Here are some guidelines to follow:
Consistency: Aim for at least two strength training sessions per week.
Variety: Include exercises that target calves, tibialis anterior, hamstrings, quadriceps, hip flexors, gluteus maximus, and gluteus medius.
Start with body weight: You don't need to lift heavy weights. Bodyweight exercises like squats, lunges, and planks can provide an excellent foundation.
Progress gradually: As you become more comfortable, gradually increase the intensity by adding weights or resistance bands.
Seek professional guidance: Consider working with a certified running coach, fitness trainer, or physical therapist to develop a tailored strength training program that suits your running goals and addresses your specific weaknesses.
In conclusion, runners undoubtedly need to strength train to enhance their performance, prevent injuries, and improve overall fitness. By incorporating a balanced strength training regimen into your running routine, you can enjoy the numerous benefits that come with a strong and resilient body. So, lace up your running shoes and grab those dumbbells – it's time to get stronger and run faster.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
