I am training for my first running race, should I strength train?
This is a common question among those of us who are working toward a new goal of running, whether it is completing a 5k or a full marathon.
The short answer?
YES
A common misconception that runners have about strength training includes getting too bulky and becoming less efficient during the run.
In reality, strength training will improve your running efficiency. Here are just 3 reasons why you should strength train as part of your running program.
Strength training will…
To run, your bones must tolerate high forces from muscle and strain, often much higher than your body weight. Resistance training helps your bones to accommodate to this level of strain.
Increase your overall strength -
This includes compound movements and single leg work. Compound movements are more familiar exercises, like the squat and the dead lift. Do not be afraid to lift heavy, performing 5-8 reps per set. Single leg work includes weighted step-ups, and hip airplanes.
Consider the importance of trunk and upper body strength to keep proper posture. The longer you can keep good posture and form, the more efficient your running stride will be.
2. ensure good form throughout the length of your run -
Marching exercises and the Weighted Farmer’s March are two exercises that require engagement from head to toe. They demand trunk control, controlled breathing, and increased body awareness. These can be timed, doing 2-3 sets of 1 minute passes.
Think of your muscles as springs, and the more “elastic” your muscle is, the better the energy return as they uncoil.
3. Improve your reactive force -
To work on your “springs”, find a song with a good beat, and hop to the rhythm for 2-3 sets of 30-60 seconds. Just a double leg hop is all you need, but other options would include the variations in this video. If you have a jump rope, even better! *with any low level plyometric, please be careful if you have a history of achilles tendon issues
Incorporating a strengthening program twice weekly that consists of the 3 components listed above, you will find that you can run farther, faster, and with less effort.
Much research and life experience goes into these blog posts, and I would be remiss if I didn’t give a shout out to Chris Johnson, a fellow PT, coach, and mentor of mine.