Running and Strength Training: Build Speed, Strength and Stamina

Running any distance without incorporating strength training significantly increases the risk of injury and may hinder an athlete’s performance.

This post serves as a guide for runners to understand why lower body strength training is essential for boosting endurance, correcting muscle imbalances, and reducing the risk of injury.

It includes expert advice and practical tips from Sports Tours International Ambassador and Personal Trainer, Emma Bord on how to effectively integrate strength training into your routine to power your next run. Emma has over 15 years’ experience working as a Personal Trainer and has run over 10 marathons and an ultra-marathon.

Key Topics:

• The importance of strength training for runners.
• Running performance & injury prevention.
• How to incorporate strength training for runners.
• Practical tips for runners.

Performance & Injury Prevention

Strength training is key to increasing a runner’s power and efficiency. Therefore, adding more force to each stride, propelling them forward effectively as they run. Furthermore, this style of training will help improve posture, which is crucial for running form and alignment.

One of the most common causes of running injuries is improper training and muscle weaknesses.

When your muscles are stronger, they become more equipped to resist any shock on the body, basically absorbing the impact of your legs hitting the ground. In turn, this will reduce the impact that running has on the body’s joints, like knees, hips and ankles. These joints are key for day-to-day activities along with running, so ensuring they are supported with strong muscles is key.

What Are the Most Common Muscle Groups That Runners Neglect?

Some runners do neglect core training, which is in fact as important as any other strength work. While runners may feel like they are using their core muscles to run, it provides them with a stabilising point in their body. Providing a stabilising point in their body, helping to maintain good posture and again reduce the risk of injuries around the hips and pelvis area.

Having a strong core will also help you with your breathing and subsequently, your endurance.

How to Incorporate Strengths Exercises for Runners

Here’s an example of a weekly training schedule that includes both weights and running:

• Monday: Upper body strength training.
• Tuesday: Running day (Easy long or short run).
• Wednesday: Lower body strength training.
• Thursday: Rest or active rest day (Light cardio or stretching).
• Friday: Interval or tempo training.
• Saturday: Rest or active rest day.
• Sunday: Full body strength training.

Exercises like squats and lunges are great to incorporate to build up the strength in the legs but equally do not neglect the upper body and core, because running really is a full body exercise.

Strength Training Exercises for Runners to Begin With

If you are just starting to incorporate strength training into your weekly plan, it is recommended to focus on compound movements such as squats, deadlifts, bench press, pull ups and overhead press. These exercises activate multiple muscle groups at a time, making them ideal for building overall strength.

Some other specific leg exercises good for running include:

• Lunges
• Calf raises
• Leg extension machine (single leg)
• Reverse leg extension (single leg)
• Good mornings

Be sure to include a single leg exercise in your workout. After all running is a series of one-legged movements, so single leg work will help to address any imbalances and strengthen individual sides of your body.

Strength Training Tips for Runners

If you are a runner looking to start strength training and are intimidated by the idea of the gym, try having a session with a professional to start. They can help you learn what exercises to do and how to correctly do the exercises to avoid injuries. They may also be able to write you a plan that you could potentially do at home if you have weights, to avoid being intimated in a gym.

Are you interested in talking to a professional coach?

Emma Bord has an on-demand workout library, full of 100s of workouts. Many strength sessions that are useful for runners. You can join as a member and Emma can guide you on your weekly strength session. Feel free to email emmabordpt@gmail.com for more information on this.

To help balance fatigue from running and lifting weights, make sure you are having rest days. This is crucial.

It may be that you must double up sometimes, so perhaps a strength session on an easy run day and that is okay. Prioritise rest to get the best from your workouts. Sleep is crucial and magnesium is also key in aiding recovery, whether you have a nice Epsom salt magnesium bath, or you add it to a shake.

To conclude, incorporating strength into your running routine is not just beneficial, it is essential for long term performance and injury prevention. Whether you are aiming for your first 5km or an experienced marathon runner, developing a strong training plan is key to becoming strong and efficient. By following expert advice, like Emma Bord and integrating a balanced weekly training plan, you can unlock your full potential as an athlete.

Emma Board, Running Ambassador for Sports Tours International, has booked many marathon travel packages with us. If you wish to connect or find out more about our upcoming events, follow Emma on instagram (@emmabordpt.) or check out our upcoming events.