Strength training for runners
If you’re new to your running journey, you might think the key to good form, pace and distance is just getting out there and doing more. While that’s helpful, strength training is just as important as getting your miles in. And the good news? You don’t need to do it for long each week to see the benefits. As with most things, consistency is key.
Here’s how strength training will drastically improve your running. And what exercises will help you the most.
How does strength training help runners?
Speed, power and injury prevention. They all come from strength training when you’re a runner. Your easy jaunt around the block might feel like a gentle shake out for your legs and breather for your mind. But with every step, you’re actually loading around twice your bodyweight into your legs as you pound the pavement.
So, it pays to look after your body (hello, rest days) and to give it the right support to carry you through your runs. Strength training matters for runners because the stronger your lower body muscles and core are the more powerful your runs, the further you can go and the less energy you use. Not to mention a reduced risk of running-related injuries.
What muscles should I train to improve my running?
It goes without saying that your lower body muscles are the main ones you want to target in your strength training. But, since running is a full-body workout, you can’t really go wrong with the exercises that you do.
We recommend also carving out some time to work on your core. This will help improve your running form which means you won’t be wasting energy unnecessarily on your runs trying to correct it. That’ll help get you running further and faster for longer, without using so much energy.
We’d also suggest prioritising single leg exercises. These help you become more balanced on both sides of your body so that you’re running efficiently, helping you to use your power more effectively and maybe even go faster.
What exercises should I focus on?
When you’re strength training to improve your runs, compound exercises work really well. These are movements that engage a number of your muscles, rather than isolating and targeting specific ones. This not only makes your workouts more efficient - reducing the time needed for your workout - but also helps you develop better stability, balance and mobility.
You’ll get more compound movements by using free weights, rather than machines which are designed to isolate specific muscles.
Some good exercises for your lower body include:
- Squats
- Lunges
- Deadlifts
- Calf raises
- Box jumps
- Bridges
For your core, you can try:
- Planks
- Leg raises
- Russian twists
- Sit ups
- Crunches
Of course, strength training doesn’t just live on the gym floor. Work out with your community in our Lift Club and Strength and Conditioning classes. Book your spot on our app.
How often do I need to do strength training?
The good news is weekly strength training doesn’t need to eat into your running time. In fact, between 20 - 30 minutes of strength training per session is good enough. And, if that’s all you have time for, you’ll still see the benefits.
For that extra umph in your stride, 2 - 3 sessions per week will have you moving more efficiently, more powerfully and potentially even hitting some PBs without the niggle of injury.
And that’s it. Ready to add strength training into your routine? We’re with you every step of the way.
Ready for your next workout? Check out all the group exercise classes available at Virgin Active.
Not yet a member? Find your nearest club and start your membership today.
