Strength Training for Runners

“In the midst of an ordinary training day, I try to remind myself that I am preparing for the extraordinary.” — Shalane Grace Flanagan

Strength or resistance training helps in increasing muscle strength by making the muscles work against a force or weight. Doing fewer repetitions with more weight will help you increase your strength. Strength training helps decrease the risk of injury and improve muscle activation. Runners everywhere are learning to follow a running-specific strength training program to improve their fitness. Runners who strength train have observed significant progress in their running mileage. Training should be done not to bulk up but for strength and power.

Marathon runners should opt for strength training for 2-3 non-consecutive days to prevent injury and improve performance. Running regularly and working out is hard enough and it is important to allow one day after training for the muscles to relax and recover from the strain.

The best strength training exercises for runners focus on catering to specific requirements like hip and glute strength and reduction in running injuries. Some of the best strength exercises for runners are:

• Squat
• Calf Raises with Weight
• Lunge
• Push-up
• Mountain Climbers

There are many variations of these exercises and hence, easier to keep the routine interesting and challenging. After a run, a combination series of strength exercises is to be done to see results. Should you do weight-lifting as well? Only if you are looking to bulk up. Is it necessary to join a gym for strength training? Not really, but if you are a beginner, it is good to have some guidance and routine setup up for you specific to your running schedule. Combining strength training and running can have the best effects on your running performance and efficiency. 

Running as a sport in India does not have a core community that can help new runners to expand their knowledge base and master it. Bhaago India platform helps runners of all levels come together and build a core community to provide a one-stop solution to all the challenges that runners face.