Most runners focus mainly on cardiovascular endurance when they are training. While this is important, it’s also essential to include strength training in your routine. Strength training can help you run faster and longer and can also help prevent injuries.

There are many different ways to do strength training for runners. For example, you can lift weights, do bodyweight exercises, or use resistance bands. You can also do plyometric, explosive movements that help build power.

It would help if you aimed to do strength training 2-3 times per week. This will give you the best results without overtraining. However, if you’re starting, you may want to do strength training once weekly.

Strength Training for Runners

What is strength training?

Strength training is a type of physical activity designed to improve muscular strength and endurance. Strength training can be performed using free weights, such as dumbbells and barbells, or using weight machines. In addition, bodyweight exercises, such as push-ups and sit-ups, are also considered strength training.

What does strength training for runners involve?

Strength training for runners typically includes exercises that work all major muscle groups, such as the legs, chest, back, and arms. These exercises are often performed using free weights, such as dumbbells and barbells, or using weight machines. In addition, bodyweight exercises, such as push-ups and sit-ups, are also considered strength training.

What are the benefits of strength training for runners?

Strength training can help runners in several ways. First, it can improve running performance by helping runners to run faster and longer. Additionally, strength training can help prevent injuries by helping to strengthen the muscles and connective tissues around the joints.

If you’re running for the goal of losing weight, strength training is a great way to aid in muscle loss. This is because when your body has more muscle mass, it will naturally burn more calories.

What are some joint strength training exercises for runners? 

There are many different ways to do strength training for runners. However, below are some of the most common exercises.

Lifting weights

Weightlifting is a great way to build strength. You can use free weights or weights, such as dumbbells and barbells. If you’re new to weightlifting, starting with lighter weights and gradually increasing the weight you lift over time is a good idea.

When you are an avid runner, you must also make sure you are doing strength training. This will help improve your running performance and prevent injuries.

It’s also important to focus on the major muscle groups, such as the legs, chest, back, and arms. These exercises are often performed using free weights or weight machines.

Bodyweight exercises

Bodyweight exercises, such as push-ups and sit-ups, are also considered strength training. These exercises can be done anywhere and don’t require any equipment. Numerous benefits come with performing bodyweight exercises. They improve muscular endurance and help to prevent injuries. It would help if you aimed to do strength training 2-3 times per week. This will give you the best results without overtraining.

Plyometric exercises

Plyometric exercises are explosive movements that help build power. These exercises can be done with or without weights. Some joint plyometric exercises include jump squats, lunges, and box jumps. Plyometric exercises are a great way to improve running speed and performance. As with any exercise, it’s essential to Warm up before you start and cool down when you’re finished.

Core work

Core work is also essential for runners. The core muscles include the abdominal, back, and hip muscles. These muscle groups help stabilize the body and keep you upright while running. Strong core muscles can also help to improve your running form and prevent injuries. Many different exercises can be done to strengthen the core muscles. Some of the most common include sit-ups, crunches, and planks.

Top 6 tips for strength training for runners

  1. Plan well: Before you start your strength-training program, it’s important to have a plan. This will help you stay on track and make the most of your workouts.
  2. Start slow: If you’re new to strength training, it’s best to start slowly and gradually increase your workouts’ intensity over time.
  3. Be consistent: The key to seeing results is consistency with your workouts. Aim to strength train 2-3 times per week for best results.
  4. Focus on major muscle groups: When you are strength training, make sure to focus on the major muscle groups, such as the legs, chest, back, and arms.
  5. Use different methods: There are many ways to do strength training for runners. Some of the most common include lifting weights, bodyweight exercises, and plyometric exercises.
  6. Listen to your body: It’s important to listen to your body and not push yourself too hard. For example, stop exercising and rest if you start to feel pain.

Things to remember when doing strength training:

Warming up

  • Warming up before you exercise is essential. It helps to increase your heart rate and body temperature, which can help improve your performance.
  • A good warm-up should last 10-15 minutes and include light aerobic activity and dynamic stretching.
  • Dynamic stretching is a functional type of stretching that involves moving through a full range of motion. This can help prepare your muscles for exercise.

Cooling down

  • Cooling down after your exercise is just as important as warming up. It helps to lower your heart rate and body temperature gradually.
  • A good cool-down should last for 10-15 minutes and include light aerobic activity and static stretching.
  • Static stretching is a type of stretching that involves holding a position for an extended period. This can help to reduce muscle soreness and improve flexibility. 

FAQs

What is the best time of day to do strength training?

The best time of day to do strength training depends on your schedule and preferences. Some people prefer to do it in the morning, while others prefer it in the evening.

How many times per week should I be doing strength training?

Generally, you should aim to do strength training 2-3 times per week. This will give you the best results without overtraining.

What are some common mistakes people make when doing strength training?

Some common mistakes people make when doing strength training include not warming up properly, not cooling down properly, not using proper form, and not giving their muscles time to recover.

Final thoughts

Now that you know more about strength training for runners put some of these exercises into your routine and see the benefits for yourself!

Remember to warm up, cool down, and use proper form to prevent injuries.

About the Author: Jason Chapman

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Jason Chapman has a degree in Exercise Science and is a personal trainer with 10+ years of experience in fitness and strength coaching. Jason spends his time with BodyCapable researching the latest strength training trends and writing science-backed, informative content. Jason likes to spend his spare time hiking, traveling, and of course training!