Run Stronger with Strength Training: aka Training Hard doesn't have to be Hard

This past week I talked to 3 different runners at different places, who all said basically the same thing - I know I should be doing Strength Training, but just don't quite know where to start. 

I get it. I've been there. When I started running just over a decade ago, I only ran. I was just starting out, and that in itself was overwhelming. The thought of adding in other exercises when I could barely jog for 60 seconds without stopping was not something I could think of at the time. But when you only run, you are using the same set of muscles and only those on repeat. Eventually, you either get to a place where you are not making any improvement, or worse, injuring yourself. 

So eventually, when I was finally able to get the running thing into a place where I felt more  confident, I was ready to add on. Especially because I found myself plateauing. Running alone can only take you so far. 

It can be confusing what to do, especially when starting out. Before I get to that, let's look at some of the benefits of Strength Training in case you are still on the fence yourself:

Injury Prevention: One of the primary benefits of incorporating strength training into a running regimen is injury prevention. Running, especially over long distances, puts a significant amount of stress on joints, muscles, and ligaments. Strength training helps fortify these structures, reducing the risk of common running injuries such as shin splints, stress fractures, and tendonitis.

Muscle Endurance: Running requires more than just cardiovascular endurance; it demands muscle endurance as well. Strength training targets specific muscle groups, improving their stamina and resistance to fatigue. This, in turn, allows runners to maintain good form and sustain their pace over extended distances.

Power and Speed Boost: Contrary to popular belief, strength training doesn't necessarily equate to bulk. Instead, it enhances power and speed by improving muscle coordination and recruitment. A well-rounded strength training routine can help runners generate more force with each stride, translating to increased speed and efficiency.

Core Stability: A strong core is the linchpin of effective running. It stabilizes the body, ensuring proper posture and balance. Strength training exercises targeting the core muscles, such as planks and Russian twists, contribute significantly to better running form and reduced energy wastage.

Improved Running Economy: Running economy refers to the energy cost of running at a particular pace. Studies have shown that incorporating strength training into a running routine can enhance running economy by promoting better biomechanics and reducing excessive energy expenditure. This means that runners can cover more distance with the same amount of energy.

Enhanced Mental Toughness: Endurance athletes often face mental challenges during races or long runs. Strength training, with its focus on discipline and perseverance, can contribute to mental toughness. The resilience built through strength training can be a valuable asset when facing the mental hurdles that often accompany distance running.

 

Ok, so now you know WHY you need to Strength Train, here's a place to start. 

Full disclosure, while I am a certified RCAA Running Coach, I am NOT a trained PT or Personal Training. I have consulted tons and tons of both live and online resources and these are my recommendations on 10 very basic moves that pretty much will serve you well for a solid, full body strength routine. 

1. Squats
2. Deadlifts
3. Push Ups
4. Lunge (forward and rear)
5. Plank
6. Elevated Split Squat
7. Glute Bridge
8. Lateral Lunge
9. Rows
10. Shoulder Press
11. Supermans
12. Calf Raises

I do this circuit 2 days a week, each exercise for 60 seconds with 15 seconds rest in between, for 3 rounds. You can do them either a true circuit (each exercise once and then repeat them 3 times) or a super circuit (each exercise 3 times before moving to the next). The order does not matter. Feel 

Don't like the looks of this routine? That is ok, do you own research and find what works for you. There are numerous resources out there. Try out some things, see what you like. My biggest recommendation would be to not over complicate things. Basic is good. 

PS: Stretching is also important, but that is a topic for another day...