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I’m amazed at how many runners still do not have strength training
included in their training plan. I’ve written about strength training before,
but maybe the benefits have not been advertised enough.
I embarked on a strength training program in June after I
completed Dorchester Marathon. I started with doing HIIT training and strength
training throughout the week. At first it was hard, bloody hard! But after four
weeks I already felt stronger. After the initial four weeks I began running
again. I used a simple training plan that included two strength training
sessions a week and three runs (3 miles easy, 3 miles tempo and a long run
starting at four miles). I started out at a 10:49 minute mile and four weeks
later I was running a 9:58 minute mile.
Taking out the slightly faster 5k time what I did notice was
how much easier it felt when I was out running. This is where many of the
benefits lie. Yes, performance will get better (especially the longer you do it
for) and this is often due to the perception of an easier run. More strength in
your legs will help you feel better while running.
So, what exercises are best for runners?
This is the question I am most asked. My advice is to choose
posterior strength exercises like deadlifts, Bulgarian squats, calf raises, lat
pulls and superman’s. Hip strength and mobility exercises such as monster
squats, x-walks and side-lying abduction. And finally, glute strengthening like
hip bridges, hip hitches and step ups.
If you’re unsure where to start you can also seek the help
of a personal trainer who specialises in running. If you live in the Maidstone
area Bjorn Fitness is PT who specialises in running and is well worth it if you’re
looking to up your game and keep injuries at bay.
That gets to my second point. Injury prevention. Strength
training may not stop all injuries, but it will help to prevent overuse and
underuse injuries. If you progress your strength training as you would your running,
then there will be no negative effect on your running. Strength training will
help your muscles cope with the demand place upon them when running and thus reduce
the likelihood of injury.
Lastly, two strength training sessions a week will help you
see the benefits during your running. Ideally don’t do a heavy session the day
before a long run and if you must do both running and strength on the same day,
do the running in the morning and strength in the evening.
If you need any advice on sports injuries, injury prevention
and rehabilitation please email sara@prestoigesportinjury.co.uk
