The Importance of Strength Training for Runners

Introduction

Strength training is often overlooked by runners. Many believe that running alone is enough to improve performance. However, incorporating strength training into your routine can have significant benefits. The best part about all of this, is that you don't have to compromise anything you're doing currently. My goal is summarize to you how strength can make you better runner in the long term. 

Preventing Injuries 

Running is about longevity, we're always thinking how can we preserve & take care of our bodies so that we can do this for a lifetime. Over the span of your time running you may have or might experience many minor injuries that can lead to major ones. Which can eventually lead to weeks or even months off running & at worse case an operation, setting you back to square one.

One of the benefits of strength training is that having stronger muscles will reduce the amount of wear being done to the joints used, as the muscles can help offset this. A strong core helps to protect the lower back & strong legs help to protect the knees.

Below is a list of all the injuries i've had in the past 2 years from running:

• Shin Splints 
• Illiopsoas Syndrome (Hip Flexor)
• Achilles Tendinitis 
• Low Back Ache & Flare Ups 
• Hamstring Tear x3 (Minor) 
• Hamstring Tendinitis 
• Calf Injuries (No diagnosis)
• Plantar Fasciitis 

Some of these injuries were inevitable due to overuse, however some of these were avoidable had I focused more on strength training when I started distance running. This 100% took time away from me being able to focus on speed work & long runs. I'm not guaranteeing you won't get injured but It''ll certainly reduce the risk.

Improve Running Form & Economy

Strength training can also help improve your running form by fixing your posture stride after stride. When your alignment is correct your body can spend less energy to help you push forward which goes hand in hand with your running economy. This is because when you spend less energy, it means a lower heart rate whilst running helping you to build a better aerobic base in the long term meaning that it would gradually take longer for you to start to notice the effects of fatigue. 

If any of you know who the elites of running are & you've seen they're running form they make it so effortless at a blistering pace. It's not just about exercise, it's about making sure you're being as effiecient as possible where you can. Below is a clip of Eliud Kipchoge running. (Major Marathon Winner x10 & Unofficial World Record Holder). Sit back & Enjoy!

Strength & Speed 

Stronger muscles help you exert larger amounts of force which is required for running faster. Along with that, you'll be able to maintain a high speed for longer periods of time. Here's a fact for you, the lower body can experience up to 8 times your own body weight whilst running. That's a lot of force for the body to handle. Be sure to bulletproof those lower legs by using the weight room as and when you can.

Remember to start slowly and gradually increase the intensity of your strength training sessions. This will help to prevent injuries and ensure that you get the most out of your workouts.