RUNNING & STRENGTH TRAINING

Most runners love running because it’s easy to put on some running shoes and just hit the street. Or running trail. Or treadmill. But what about running and strength training? Do you really need to lift weights to become a better runner? What about if you are training for a race?

The answer is YES.

Let’s look at why strength training offers advantages for every runner.

Correction of Imbalances

Most runners have some muscular imbalances. Your right or left leg may be stronger, and you might push off more on a particular side. Over time, these imbalances can lead to overuse injuries or pain.

A structured strength training problem can identify and work on correcting imbalances to help avoid injury.

Improved Core Strength

Your core muscles include more than just your abs. Your core runs from your hips to your shoulders.

Most runners need some work on strengthening their hip flexors. And strong abs and back muscles improve running form and efficiency. 

Injury Prevention

Strong muscles better absorb force. That reduces wear and tear on your joints and decreases the chance of injury. Strength training programs can also work on balance and proprioception, which can help prevent falls.

Improve Lean Muscle Mass

More lean muscle mass helps you burn calories at rest. That can help reduce weight, which can make running more efficient.

When Should You Work in Running with Strength Training?

Usually, at least two 30-minute sessions a week work best for strength training. Pick days where your running schedule is light or a rest day. Heavier weights with fewer reps should be the goal. You’re already getting plenty of cardio!

 If you are interested in strength training with the Pittsburgh Fitness Project, go to our Get Started page to schedule your evaluation today!