The Importance of Strength Training for Runners
A lot of people who run, simply do it for the enjoyment. That escape from reality where you can let your thoughts roam whilst benefitting from a healthier lifestyle. Especially in recent years with the popularity of the sport increasing, with more and more people lacing up and hitting the roads.
For others, it's a personal challenge, to better there ability, to achieve that elusive personal best, to challenge the competition and more often than not, that competition is themselves.
It's a simple process on paper for this to happen - You need to become stronger, fitter, faster and injury free.
If you ask a local runner who maybe ran in the 80's how they trained to become faster no doubt they would simply say "I ran every day". Today, training has evolved into much more than just going out for a run and with many alternative training options available and with research to back up the advantages of implementing them, they can help you achieve all of the above whether you are a casual runner or not.
One of those options is of course strength training which we all know is not a new concept/option to help with running or indeed any type of sport. The question is how many runners actually include it as part of there routine? If "you don't!" then maybe its time for a rethink. Why? Incorporating strength training as an important part of your training will help you to become a stronger, fitter, faster runner but maybe just as important it can also help to reduce the number of injuries you have throughout the season.
How to get started?
No better time than winter to get started and there are many ways for runners to do so. It can be as easy as doing exercises that are specific to runners once a week, a few times a week or 10-20 minutes a day.
Remember, just like all forms of exercise its best to start simple and gradually build.
Initially, it will be probably a bit of trial and error, knowing when you can fit it in etc but eventually you will know what exercises and equipment (if any) is needed to suit your own personal needs and time constraints.
If unsure how to start why not go to a local circuit class, kettlebell or HIIT body weight class - this can introduce you to the concept of what is required, with a professional trainer on hand, to show you correct form and posture when needed.
If you are looking a budget saver option, you can also search youtube for some basic S&C exercise-tabata style videos. These can range from 10 mins right up to an hour with various difficulty levels and mostly body weight programs to follow all in the comfort of your own home.
Bodyweight/Free weights/gym equipment
Want to do your thing? The good news is you have a multitude of options when it comes to bodyweight exercises, - lunges, squats, planks, press-ups, Russian twists, mountain climbers just to name a very small selection all ideal and after a while you can structure it, add to it and increase intensity to suit your requirements.
The option of fitness videos may sound like a throwback to the Jane Fonda VHS era but with training programs like Insanity, P90X on the market, these can be an effective option if done right and you are disciplined enough to follow them.
If you have access to a local gym or indeed have a selection of weights at home then incorporating some weight training and the use of other gym equipment will certainly be beneficial.
The focus here is on weighted squats, lunges, bench pressing and overhead presses etc (compound exercises) to help maximise the strength training, with again the emphasise of starting out small and gradually increasing week by week/rep by rep.
Summary
All of the above may sound like common sense but again how many runners out there actually sit down and plan S&C into there training cycles?
Want a quick easy reason? Want to run injury free? If you are struggling with niggles or injuries simply adding this element could potentially be a significant gamechanger. Plus the added bonus of strength and power.
