If you’re a dedicated runner, you’ve likely heard the age-old advice to hit the gym in addition to pounding the pavement. But is it really worth your time and effort? The effects of strength training on running performance have undergone rigorous scrutiny by scientists from around the world, and the results are in – it’s a game-changer.
What does the research show?
Studies examining the influence of strength training on running performance have delved deep into various training approaches.
The key takeaway? It’s not just about building muscle; it’s about preparing your body for a multitude of challenges.
But which training styles are the most beneficial for me?
Plyometric exercises and pure strength training have shown tremendous promise in enhancing running performance. These activities not only make your muscles stronger but also play a pivotal role in boosting the strength of stabilizer muscle groups. This holistic approach isn’t just about running faster; it’s about preventing injuries and enabling you to train more efficiently for extended periods.
Bullet-proof your body with the added strength training.
Strength training has also been shown to increase bone density and improve impact absorption. These two factors are often causes of injuries in runners. By adding strength training to your training regimen, you can prevent injuries in the future when you are older and extra bone density is necessary to function and operate in daily life.
A word of caution is in order, however. Studies have also warned against overdoing it. Too much emphasis on either end of the training spectrum can adversely affect your ability to perform at your best.
How does strength training improve my performance?
So, now that we’ve seen what the research shows in the above paragraph. What adaptations from strength training improves my running performance?
Do you feel tired towards the end of your runs?
Strength training has also been shown to help runners to battle the onset of fatigue when running. There are studies showing that runners who also strength trained were able to push further in the final parts of their race and battle the fatigue, improving their overall time and efficiency.
Do I need to become bigger in order to see these results?
It has also been shown that strength training can help runners to improve their maximal aerobic speed, without changing their body weight or maximum oxygen intake. So strength training will also make running feel easier and more manageable.
Does strength training help with elements other than direct running performance?
Running performance isn’t only about the time only the clock at the end of a race, it is also about your recovery time. Strength training has been shown to improve runner’s recovery time, as it helps to strengthen the muscles that are being used, making them more efficient. More efficient muscles mean that you can run faster for longer and need fewer days to recover from long runs.
Creating the correct training routine for you!
Training with intention is always a good thing. Creating a strength training routine that suits your needs and strengthens your weaknesses to help you achieve optimal performance and injury prevention is key.
How do I train with intention?
At Duality Fitness, we recommend a strategic approach to strength training for runners aiming to achieve peak performance.
Three weekly strength training sessions, thoughtfully programmed to target the right muscle groups, are often sufficient to become a faster, more efficient runner.
What’s more, the strength training should align with your future goals. For example, if you’re struggling with steep, hilly runs, it might be time to fortify your legs and arms.
It is key to find the root cause of your weakness and work on it to make your body more efficient and effective.
Running performance is a complicated thing to diagnose by yourself because we aren’t always good at self-analysis and accurately defining weaknesses. Often times we are too harsh on ourselves and want to solve everything. However, this isn’t a very realistic approach.
Sometimes it is helpful to use a programme that is designed to help build the foundation for everything before going into the more nuanced techniques that will be specific to you and your unique obstacles.
where do i start with this training journey?
This is where Duality Fitness truly shines. We offer a versatile array of training styles, ensuring you reap the precise benefits you need. Our 4-week strength training program is a tailor-made solution for those looking to enhance their running performance. It’s designed with four distinct training days, each addressing a different aspect of your athletic development: aerobic training, power training, strength training, and agility training. This well-rounded approach ensures you’re not just excelling in one or two aspects but honing your skills across the board. After all, the essence of cross-training lies in being a better athlete and a healthier individual.
Remember, your fitness journey is uniquely yours; no one can take it away from you except for injuries and illnesses. Let’s join forces to transform you into a more efficient, injury-free athlete – because the road to peak running performance starts at Duality Fitness!
