The Value of Strength Training for Runners

The Value of Strength Training for Runners

There is tremendous value in incorporating strength training into your running program as you prepare for your upcoming race. The focus should be on gaining strength and power using a mix of heavyweights and low to moderate reps. An entire body workout is essential, particularly your core. One should consider incorporating strength into their weekly running routine at least two to three times a week.

Each strength training session should focus on different parts of the body. For example, if you are working out three times a week, your schedule should focus on one day for the upper body, one day for the lower body, and one day for the full body. Compound movements such as squats, deadlifts, and bent-over rows are great strength exercises for runners. Always focus on one exercise before moving to the next, and be sure to take water breaks between sets to give your muscles a chance to recover. In addition, allow recovery days so you do not over train and tire your muscles.

Studies have shown that strength training can boost performance, improve your overall running economy and help prevent injury. As you get closer to race day, you will want to lower the intensity of your strength training and go to one to two times a week. 

Now run!

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