why all runners should strength train
posted: June 10, 2014
In the old days, runners ran. (Seriously: Ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”). But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years, and running has evolved.
Today, runners need to do more than just run. Runners need to be strong and athletic. If they’re not, they can get hurt even if they practice good running form. In fact, some injury statistics put the annual injury rate for runners at a staggering 66 per cent—that’s higher than professional football.
Reducing the injury rate isn’t actually that difficult, though. In fact, runners can do so effectively with just 10 to 20 minutes of strength training each day. Whether your goal is simply to run easier with less pain or to run faster in your next race (whether a 5K, a half marathon like SeaWheeze, or the full 26.2 miles), a few strength sessions every week can help.
Whether your goal is simply to run easier with less pain or to get faster in your next race, a few strength sessions every week can help
Using runner-specific strength exercises will increase structural fitness—or the ability of your bones, ligaments, tendons, and muscles to withstand the impact of running. While most forms of strength training can help improve overall performance, adding heavy resistance exercises, in particular, can make you faster during the final sprint of a race.
While building your aerobic engine (read: endurance) through running, it’s key to counteract all that wear and tear with the right exercises. These strength moves for runners will help to counteract strength loss from our fairly sedentary lives, and reduce your risk of injury when you lace up your shoes.
This post came from our friends at Greatist, who have plenty of fab tips when it comes to sweating, no matter how you choose to do it. Don’t forget to check out their healthy recipes either, perfect for keeping up your energy.