Incorporating strength training into your running routine can provide numerous benefits, including improved running form, increased power output, and reduced risk of injury. It’s important to plan and schedule your strength training sessions strategically to optimize your running performance.
How often to incorporate strength training
According to experts, it is recommended to incorporate strength training into your running routine twice a week . This frequency allows for adequate recovery between sessions and helps to avoid overtraining.
Scheduling strength training around running
When scheduling your strength training sessions, it’s important to consider the intensity of your runs on each day. Research suggests that running at maximal effort can be impaired for up to 48 hours after lower-body resistance training . Therefore, it is advisable to schedule intense running workouts at least two days after your strength training sessions to allow for proper recovery and performance optimization.
Choosing the right exercises
When it comes to strength training exercises for runners, it is beneficial to focus on exercises that target the lower body, core, and upper body muscles. Some recommended exercises include lunges, squats, deadlifts, and exercises that engage the core muscles These exercises help to increase leg strength, improve stability, and enhance overall body strength, which can translate into improved running performance.
Repetitions and intensity
To determine the appropriate intensity for your strength training exercises, aim for a perceived exertion level of about 8 out of 10 by the end of each exercise. This means that you should feel like you have about two or three repetitions left in reserve . By working hard but not to complete failure, you can ensure that you are challenging your muscles without compromising your ability to recover and perform well in your running workouts.
Benefits of strength training for runners
Incorporating strength training into your running routine offers several benefits. It helps to improve running form, increase power output, and enhance overall body strength and stability . Strong, stable, and coordinated bodies are less prone to injury and can produce more power during running. Additionally, strength training can help lessen the impact of running on your bones, making it beneficial for individuals who are prone to stress fractures .
Remember, it’s important to consult with a fitness professional or coach to tailor a strength training program that suits your individual needs and goals. They can provide guidance on exercise selection, proper form, and progression to ensure that you are incorporating strength training effectively into your running routine.