Body Science
Strength Work for ALL Runners
By Jurgens Grobler
Whether you ’ re training for a 10km or tackling the ultra-distances , and whether you ’ re a road runner or a trail junkie , strength training can play a vital role in your running success .
Running is a remarkable challenge that tests an athlete ’ s endurance , speed and mental fortitude . While many runners focus primarily on logging mileage , incorporating strength training into your regimen can significantly enhance performance and reduce risk of injury . Whether you ’ re a beginner , intermediate or advanced runner , strength training is essential for optimising your training , and elevating your running game .
A Running Essential
Let ’ s start by looking at why strength training is essential for runners :
1 Injury-prevention : Strength training fortifies muscles , tendons and ligaments , which helps stabilise joints and absorb the impact forces associated with running . By building a more resilient musculoskeletal system , runners can prevent common injuries such as shin splints , IT band syndrome and runner ’ s knee . Stronger muscles and connective tissues can better withstand the repetitive stress of running , ensuring a safer , more sustainable running experience .
2 Enhanced Running Economy : Running economy refers to the amount of oxygen a runner uses at a given pace . Strength training improves running economy by increasing muscle strength and efficiency . Stronger muscles require less effort to maintain a specific pace , allowing runners to conserve energy over long distances . This means you can run faster with the same amount of effort , a critical factor in distance running .
• Push-ups with Shoulder Taps : Improve upper body strength and posture , essential for maintaining a relaxed running form .
• Low Plank Side to Side Step : Strengthen the core , improving balance and reducing lower back pain during long runs .
• Single Leg Glute Bridges : Activate the glutes , essential for propulsion and reducing knee injuries .
• Standing Calf Raises : Strengthen the calves , improving push-off power and reducing the risk of Achilles tendonitis .
Training Tips :
• Start with two strength training sessions per week .
• Focus on proper form to prevent injuries and maximise benefits .
• Gradually increase the intensity and volume as your strength improves .
2 Strength Training for Intermediate Runners : Building Strength and Stability This video shows you exactly how to do all the stretches and movements described in this article .
3 Increased Speed and Power : Strength training , particularly exercises that target the lower body and core , can significantly enhance a runner ’ s speed and power . Plyometric exercises like jump squats and box jumps develop explosive strength , improving your ability to sprint and accelerate . Additionally , stronger leg muscles contribute to a more powerful stride , enabling faster running times .
4 Improved Endurance : Building muscular endurance is crucial for half marathon runners . Strength training helps delay muscle fatigue , allowing you to maintain a steady pace for longer periods . Exercises that target endurance , such as high-rep , low-weight resistance training , condition your muscles to perform optimally over extended distances .
Trail For Your Level Just as there are different types of strength training , so too are there levels of strength training , for different levels of runners .
Strength Training for Beginner Runners : Laying the Foundation Check out the easy-to-follow video below to see how to do all these drills .
1 Beginners : Laying the Foundation
For novice runners , strength training establishes a foundation of muscle strength and stability . Beginners should focus on mastering basic movements and building overall body strength .
Key Exercises :
• Side Step Squats : Enhance leg strength and stability , crucial for maintaining proper running form .
2 Intermediate Runners : Building Strength and Stability
Intermediate runners have some experience with strength training and can benefit from more challenging exercises that enhance stability and power .
Key Exercises :
• Bulgarian Split Squats with Static Hold : Improve unilateral leg strength and balance , addressing any muscle imbalances .
• Side to Side T ’ s with Knee : Strengthen the upper body , improving overall posture and reducing fatigue in the upper body during runs .
• High Side Plank Lift on Yoga Block : Enhance lateral stability , crucial for maintaining balance on uneven terrain .
• Single Leg Deadlifts : Increase hamstring and glute strength , improving running economy and reducing injury risk .
• Box Jumps : Boost explosive power and plyometric strength , enhancing sprinting capability and stride efficiency .
Training Tips :
• Aim for two to three strength training sessions per week .
• Incorporate a mix of compound and unilateral exercises to target different muscle groups .
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