Why Runners Need Strength Training
What’s most important to a runner? It’s not split times, it’s not heart rate, it’s not weekly totals. The single most important thing for a runner is being able to hit the road and run, pain-free, whenever you want. It’s the simple ability to step outside or hit the treadmill and get in your workout, without worrying about when your knee is going to start hurting or at what kilometre that achilles is going to flare-up. It supports all the performance goals you're chasing. Strength training is a runner’s armour.
Key benefits of strength training for runners and endurance athletes:
Prevent Injuries
Decrease imbalances
Improve performance
Decrease pain
Maintain and build muscle
Research has shown that intelligent strength training (AKA specific and structured!) that’s well integrated into an overall program can decrease the risk of overuse injuries and prevent major acute injuries like hamstring strains. Strength training can also decrease muscle and joint pain by improving muscle balance and tissue resilience (called stress tolerance).
No human being is perfectly symmetrical. We all have imbalances built-in from a combination of genetics, environment, injury history, habits etc. Running is a linear, repetitive sport. Step after step, moving forward. Without attention and action, the repetitive nature of running can worsen these imbalances (read: increase risk of injury and overuse). This shows up with the shin splint that always registers on that one side. Or, that right hip that nags you. Or, that frustrating left knee. Strength training helps re-train, re-distribute, and re-strengthen the body to better withstand every impact.
Strength training is also critical for performance. It adds power and sustained drive during key moments of a run. And, it preserves muscle so you look great too.
Bottom line: strength training fortifies a runner’s resilience. It increases your stress tolerance so you can handle more distance, prevent wear and tear and burnout, and improve performance. It helps you look great and feel strong.
The key is getting the right type of program that’s not just random exercises thrown on-top of a running schedule. If you’re laser focused on running, you need strength and injury prevention without bulking up or messing with your volume. If you want balanced fitness and aesthetics you need more bodybuilding reps that support your hybrid training. Don’t guess, get the right training.
