Runners should incorporate strength training into their routines for several compelling reasons.
Firstly, strength training significantly reduces the risk of running-related injuries by strengthening muscles, joints, and connective tissues. This increased strength allows the body to better tolerate the repetitive impact forces of running, which can be up to 3-4 times one’s body weight with each stride. Additionally, strength training improves bone mineral density and joint stability, further protecting runners from overuse injuries and enhancing their longevity in the sport.
Secondly, strength training can substantially improve running performance. By increasing muscle strength and power, runners can generate more force with each step, leading to improved running economy and faster race times. Studies have shown that incorporating heavy resistance training and plyometric exercises can increase runners’ maximum sustainable pace by 15-20 seconds per mile. This improvement in speed and efficiency is attributed to enhanced neuromuscular coordination, increased proportion of fatigue-resistant muscle fibers, and better overall body mechanics. Ultimately, strength training allows runners to run faster while expending the same amount of energy, making it an invaluable addition to any runner’s training regimen.
Here are my top five bodyweight exercises to try:
1. Press Ups Reps & sets: 10 reps; 2 sets – If this is too much to begin with break it down into 3 sets with 30 seconds rest between each set Benefits: Press ups help to strengthen the core, chest, shoulders and arms to improve posture and arm drive while you’re running.
• Lay face-down with your hands on the floor either side of your chest. Your toes should be tucked under.
• Press down into your hands, raising your body off the floor. Keep your body straight and avoid stretching your neck.
• When your arms are almost fully extended (don’t lock your elbows), lower your body back down, almost to the floor, and repeat.
2. The Squat Reps & sets: 8 – 15 reps 2 sets Benefits: Squats strengthen the major muscle groups used when running decreasing injury risk. Also improves flexibility for a faster, more efficient running stride. Squats are great as a gentle mobility exercise prior to running.
• Stand with your feet shoulder-width apart or slightly wider
• Point your toes slightly outward (about 15-30 degrees)
• Keep your chest up and shoulders back
• Begin by pushing your hips back, as if you’re sitting into a chair
• Bend your knees and lower your body, engage your core as you lower down
• Keep your weight on your heels and midfoot, not on your toes
• Maintain a neutral spine – don’t round your back
• Hold at the bottom and then return to standing engaging your core on the way up
3. Swimming Reps & Sets: 6 – 12 reps up to 2 sets Benefits: Swimming is a great exercise to build strength in the backside of your body, this helps with improving your posture and running economy.
• Start in a four point kneeling position (you can make a fist if this hurts your wrist instead or do this exercise laying on your front)
• On the exhale engage your core and slowly move one arm and the opposite leg out
• Watch out for your hip ‘hitching’ ir lifting higher, maintain a neutral spine and stable pelvis
• Inhale and hold the position • Exhale, engage your core and return to the starting position
• If opposite arm and leg is too hard do single arms and then single legs instead
4. Lunge with rotation Reps and Sets: 8 – 15 reps up to 2 sets Benefits: Works the entire kinetic chain with a focus on retraining and strengthening the muscles that help stabilise the leg and pelvis as weight is transferred from one side of the body to the other.
• Stand with feet facing forward wider than shoulder distance
• Transfer the weight onto one leg bending the ankle, knee and hip on that side to perform a squat
• Rotate the arms and torso over the weight bearing leg
• Come back through centre and over to the other side
• If you get hip or/and knee pain try using a balance aid to support the movement and add in the rotation once the legs are working well
• Progress to one leg on a stability ball once ready.
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