Strength training for runners

Why should runners strength train?i

According to Jason Fitzgerald, a USATF-certified running coach, founder of Strength Running in Denver, Colorado, runners need to strength train in order to:

 

• Prevent injuries by strengthening muscles and connective tissues 
• Help you run faster by improving neuromuscular coordination and power
• Improve running economy by encouraging coordination and stride efficiency
  
   

As a runner, you need to train for strength and not to bulk up with massive muscle gains. 

Five rules to make sure you’re doing it rightii 

1. Lift year-round, but back off during racing season

Work to build maximum strength all year round, but dial back on the strength training frequency during race season to ensure you don’t cut into recovery time. 

2. Choose functionally superior exercises

The strength and neuromuscular improvements that can be gained from exercises like squat and deadlift variations are far more advantageous to running than isolation curls. If you do not have access to a coach who can help with the proper and safe lifting techniques for these exercises, you can check out the exercise database on Bodybuilding.com. 

3. Train within a spectrum of sets and reps

Reps refer to the number of times you perform the same exercise, and sets refer to the total number of times you perform the exercise in distinct groups. Focus on lifting weights that challenge you in the 5-reps-or-less range. This means that you should choose a weight that makes you feel like your muscles are on fire by the fifth rep. 

4. Lift weights with a ballistic intent

Move the weight as fast as possible, while keeping the best form and technique. This will help build explosive power for times when you need to really push off in the last leg.

5. Jump, hop, and skip

Strength training is not all about weights. Frog jumps, jump squats, bounding, quick high-knees—are all forms of explosive bodyweight training called plyometric training. This form of training will help improve the stretch-shortening cycle of your lower limbs by making joints, tendons, and muscle less stiff. Preparation is vital for So Sri Lanka IRONMAN 70.3 Colombo triathlon. Strength training builds muscles and helps you build endurance and allows you to run longer.

 

Footnotes

 https://www.runnersworld.com/training/a20865330/weight-training-for-runners/ 

 https://www.bodybuilding.com/content/strength-training-for-runners-5-rules-to-run-faster.html