Strength training for runners is a tricky one. I can say from personal experience that hitting the gym, even with professional guidance, is probably not the answer you’re looking for (unless you are currently injured and unable to run). In my case gym time came at the expense of a specific run set which is a little more effective at improving performance for the everyday runner.
I see the gym as a luxury full-time athletes can benefit from, but for the rest of us trying to juggle the other commitments packed into our schedules, it is a little too much. So don’t do any strength training? Wrong. Strength training is highly beneficial to improving athletic performance, including running, but can be achieved without having to step into a gym.
Here are some of my personal strength training tips:
- Interval Work
Include one-two interval workouts in your weekly run training. In it’s simplest form, interval training means working at an intensity faster than you can realistically hold for a short period of time, repeated several times. I mix it up between running on the flats, on the hills and sometimes a bit of both in the same set. Its important to change things around regularly. One of my favourite interval sets is the 10-minute continuous run made up of a one minute fast pace (too fast to be able to hold for a longer period of time), followed by one minute of a slower pace repeated 5 times. This 10-minute run can then be repeated several times with a small recovery between each set. - Include hills on your long run
Yep. Stop avoiding the hills on your long run routes – even if you are training for a flat race! You will build up strength endurance (and not to mention mental strength) as you hit the hills, particularly if in the latter stages of your long run and over time you’ll start to notice getting to the top a whole lot easier.
The benefits of building strength by running means it is extremely specific to what you’re training for. There is no point having strong muscles if your body doesn’t know how to use them when you running! - Build a strong core
This one cannot be understated! Running is one of the easiest and most accessibly sports in the world – yet it is extremely difficult to perfect run technique. A good running technique starts with a strong core and thus is an essential part of any runner’s strength training. Planking to improve the core and bridging to increase hip stability is a good place to start! - Technique Drills are important!
I usually do a drill set prior to each interval set I do (such as the power skip, butt kick etc.) and has worked wonders in particular for my calf and glute strength and ability to activate when running. This is essential in injury prevention and helps to reinforce good running technique.
So whether you are a seasoned runner or just starting up, every runner can benefit from some run specific strength training – so lace up your On’s and get out there, the hills are waiting!
By Emily Kempson.
