Running and Strength Training: Build Speed, Strength and Stamina

Running any distance without incorporating strength training significantly increases the risk of injury and may hinder an athlete’s performance.

This post serves as a guide for runners to understand why lower-body strength training is essential for boosting endurance, correcting muscle imbalances, and reducing injury risk.

It includes expert advice and practical tips from Sports Tours International Ambassador and Personal Trainer, Emma Bord, on how to effectively integrate strength training into your routine to power your next run. Emma has over 15 years of experience working as a Personal Trainer, has run over 10 marathons, and has also completed an ultramarathon.

Key Topics:

• The importance of strength training for runners.
• Running performance & injury prevention.
• How to incorporate strength training for runners.
• Practical tips for runners.

Performance & Injury Prevention

Strength training is key to increasing a runner’s power and efficiency. Therefore, adding more force to each stride, propelling them forward effectively as they run. Furthermore, this style of training will help improve posture, which is crucial for running form and alignment.

One of the most common causes of running injuries is improper training and muscle weaknesses.

When your muscles are stronger, they become more equipped to resist any shock on the body, basically absorbing the impact of your legs hitting the ground. In turn, this will reduce the impact that running has on the body’s joints, like knees, hips and ankles. These joints are key for day-to-day activities along with running, so ensuring they are supported with strong muscles is key.

What Are the Most Common Muscle Groups That Runners Neglect?

Some runners neglect core training, which is, in fact, as important as any other strength work. While runners may feel like they are using their core muscles to run, it provides them with a stabilizing point in their bodies. Providing a stabilizing point in their body, helping to maintain good posture, and again reducing the risk of injuries around the hips and pelvis area.

Having a strong core will also help you with your breathing and subsequently, your endurance.

How to Incorporate Strengths Exercises for Runners

Here’s an example of a weekly training schedule that includes both weights and running:

• Monday: Upper body strength training.
• Tuesday: Running day (Easy long or short run).
• Wednesday: Lower body strength training.
• Thursday: Rest or active rest day (Light cardio or stretching).
• Friday: Interval or tempo training.
• Saturday: Rest or active rest day.
• Sunday: Full body strength training.

Exercises like squats and lunges are great to incorporate to build up the strength in the legs but equally do not neglect the upper body and core, because running really is a full body exercise.

Strength Training Exercises for Runners to Begin With

If you are starting to incorporate strength training into your weekly plan, it is recommended to focus on compound movements such as squats, deadlifts, bench press, pull-ups, and overhead press. These exercises help activate multiple muscle groups all at once, making them ideal for building overall strength.

Some other specific leg exercises good for running include:

• Lunges
• Calf raises
• Leg extension machine (single leg)
• Reverse leg extension (single leg)
• Good mornings

Be sure to include a single leg exercise in your workout. After all running is a series of one-legged movements, so single leg work will help to address any imbalances and strengthen individual sides of your body.

Strength Training Tips for Runners

If you’re a runner looking to start strength training but feel intimidated by the gym, consider booking a session with a certified trainer. They can guide you through proper technique, help prevent injury, and even create a personalized plan you can follow at home, especially if you have basic equipment, so you can build strength without the pressure of a gym environment.

Are you interested in talking to a professional coach?

Emma Bord has an on-demand workout library, full of 100s of workouts. Many strength sessions that are useful for runners. You can join as a member and Emma can guide you on your weekly strength session. Feel free to email emmabordpt@gmail.com for more information on this.

To help balance fatigue from running and lifting weights, make sure you have rest days. This is crucial.

There may be times when you need to double up, like fitting a strength session in on an easy run day, and that’s perfectly okay. Just remember to prioritize rest to maximize your workouts. Quality sleep is essential for recovery, and magnesium can also play a key role — whether through an Epsom salt bath or added to a post-workout shake.

To conclude, incorporating strength into your running routine is not just beneficial; it is essential for long-term performance and injury prevention. Whether you are aiming for your first 5km or are an experienced marathon runner, developing a strong training plan is key to becoming strong and efficient. By following expert advice, like Emma Bord’s, and integrating a balanced weekly training plan, you can unlock your full potential as an athlete.

Emma Board, Running Ambassador for Sports Tours International, has booked many marathon travel packages with us.

If you wish to connect or find out more about our upcoming events, follow Emma on Instagram (@emmabordpt.) or check out our upcoming events.