Which statement is true:
Strength training is only important for fast runners.
Strength training is only important for marathon runners.
Strength training is only important for older runners.
Strength training is only effective if you lift heavy weights.
Strength training is only effective if you do it for at least an hour, 3x/week
Runners of all ages and abilities can benefit from strength training.
The correct answer is 6.
Strength Training is for Everyone
Runners of all ages, abilities and race distances can benefit from strength training! Walkers can benefit too! While it is true that lifting heavier weights can confer additional gains, body weight strength exercises can still be helpful, especially if you have never done strength training or it has been a long time since you did. And finally, strength training does not need to be super time consuming or super-expensive.
Read on to learn WHY strength training is so beneficial and then HOW you can get started on your own strength training plan.
Why is Strength Training Important for Runners?
With every step, running applies a force equal to approximately 2.5 – 3 times your body weight. For some muscles, forces generated during fast running are as high as 8 times your body weight! Having strong muscles helps your body absorb these forces and decrease the impact to your joints. Strong muscles also help improve your running form, which can increase your running economy—this means it’s easier for you to run at any given pace.
Strength training improves muscle endurance—meaning it’s easier to maintain good form as you get tired—as well as muscle power—so you can generate force more quickly. This is important if you want to run faster. The combination of improved ability to absorb and generate force and maintain running form can decrease your risk of a running-related injury.
Strength training is not just beneficial to your muscles. It also makes your tendons and other connective tissues stronger, which improves injury resilience. Resistance training can help maintain your bone density. Maintaining strong muscles, tendons and bones will allow you to continue healthy running / walking in the long-term and also help you to maintain functional independence as you age.
How Can I Get Started with Strength Training?
Join us on Tuesday, January 21, from 6:00-7:30 pm at the Twin Cities Motion Center for a beginner strength training class: “Basic Strength for the Runner”.
Runners and walkers of all ages, abilities and experience are welcome!
We will be practicing 5 body weight strength moves and discussing ways to progress these exercises through different variations and by using a resistance band
You will leave with a program of 5 simple exercises (plus variations / progressions so you don’t get bored) that can be done in 15 minutes at home, 2-3 time per week.
The class is FREE, but you do need to register here.
Multiple participants will be eligible to win a set of five resistance bands from Rollga!
Can’t make the session at the Motion Center, but interested in getting started with a strength training program? Let’s connect: [email protected] or schedule a free consultation here.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.