Stength Training for Runners

reprinted from Runnersworld.com

Strength training is a supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.

If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. 

Not sure where you stand? Take our tests to find out how fit you are.

Incorporate strength training into your running regimen

• Head to the gym, but be sure to avoid common weight-lifting mistakes.
• Take a class if you're unsure about how to strength train on your own.
• Adopt a flexibility- and strength-building routine by practicing Pilates or yoga.
• Go outdoors for a circuit training loop to strength train.
• Integrate cross-training into your workout routine to build strength and flexibility in muscles that running doesn't utilize and prevent injury. Try cycling or swimming to improve strength and flexibility.
• Say goodbye to long runs and introduce a high-intensity, low-volume training plan to your routine. 
• Improve your balance and stability to stregthen weak muscles and reform your running.

Gain total body strength

Multiple studies show that regular strength training can improve running economy-how efficiently the body uses oxygen-by as much as eight percent, translating into greater speed and more muscle endurance. And it makes sense for runners to focus on their most important body part—their legs.

Try these workouts to strengthen your lower body:

• Faster in Five
• Build a Strong Lower Body
• Healthy Calves and Shins
• Build Stronger Lower Legs

But strong legs require a solid foundation. When you run, your abdominal and back muscles fire to stabilize your spine. Strengthening your core will help your legs also grow stronger.

Try these workouts for a stronger core:

• Back Power
• Fast Abs
• Core Matters
• Build a Better Body
• Glute Strength
• Core Sliders

The best distance athletes don't just have impressive quads and glutes. They have muscular arms and shoulders that help them maintain speed throughout their races. Build upper body strength to run better.

For a workout plan that incorporates all three muscle groups, try our Get-Strong Plan for a total body strengthening regiment.

Just don't forget the importance of rest and recovery. If you occasionally take a break from training while still maintaining fitness, you will come back a stronger runner.

reprinted from Runnersworld.com