Posted on April 28, 2016 by Jenny Cromack
With the sun teasing us and (hopefully) coming out soon, I can only assume many people will be dusting off their trainers, taking to the pavements, and clocking up some mileage. To push for personal bests or simply get around the route many people assume their training is all run, run, run. I am not saying you don’t need to run to get yourself through your running events but a lot of people often neglect the strength and conditioning side of their training. But if you search for strength training for runners on the internet you will find a whole host of reasons why you should include strength training into your weekly regime.
Training this element will not only optimise the force and power you can produce, which can only help with your performance, but it will also improve the efficiency of your running. This means that when you are hitting the track or road less of your valuable energy will be wasted on unnecessary stabilisation or compensation (for weaker muscles) and injury.
What Should I Do?
Not to over complicate your training, I will offer a few exercise ideas that will replicate similar patterns of movement that will be used during running. These strength training exercises will condition the muscles and joints in movements that are similar to running and therefore ensure that all the required muscles are all “pulling their weight” and your energy is used to its full potential; giving you the best chance of a personal best.
1) Back Squat – great compound movement for strengthening the lower body and core- https://www.youtube.com/watch?v=1xMaFs0L3ao
2) Step Up with High Knee Drive – works legs individually moving the ankle, knee, and hip through a pattern of movement similar to running – https://www.youtube.com/watch?v=a6MaA93POyM
3) Single Leg Bounding – great for again training similar movement patterns but also optimising the absorption of force and impact through the upward and forward propelled movement – https://www.youtube.com/watch?v=pmrVvUYoWaE
So if you’re a runner or a triathlete, add these strength exercises to your training regime 1-2 times per week and watch your running power and economy increase significantly.