Running Longevity: Building Power for Runners

Written by Emily Schilling, DC, and originally posted on thsclinic.com.

For many runners, the idea of making it to the gym and lifting weights might seem counterintuitive to their training goals. To many it feels like running should be enough to keep you fit and in shape. While running is a fantastic cardiovascular exercise, incorporating strength training into your routine can take your performance to the next level. In this blog, we will explore the importance of strength training for runners and how it can help you become a more efficient, injury-resistant, and faster athlete.

Improved Running Economy
Running economy refers to how efficiently your body uses oxygen while running at a specific pace. The more efficiently your body can use oxygen, the less energy you'll waste, making you a more efficient runner. Strength training can help improve your running economy by developing stronger muscles and tendons. When your muscles are stronger, they can generate more power with each stride, making your running more efficient and reducing the risk of injury.

Injury Prevention
Injuries are a common plague for runners, especially those who log a lot of miles each week. Strength training helps in injury prevention by addressing muscular imbalances, enhancing stability, and increasing joint strength. Strong hamstrings, for example, help maintain good running form and reduce the risk of overuse injuries like IT band syndrome and shin splints. Additionally, strong muscles and tendons can absorb the impact of running better, reducing the risk of stress fractures and other related injuries.

Increased Endurance
Strength training isn't just about building bulging muscles; it's about developing strength and endurance in key muscle groups. Endurance is crucial for long-distance runners, as it allows them to maintain good form and performance during a race. Exercises like lunges, squats, and deadlifts target the muscles you use while running, helping you withstand the pressure of longer distances.

Speed and Power
Runners aiming to improve their race times, whether in sprints or marathons, can benefit significantly from strength training. Explosive exercises like plyometrics and sprint drills enhance power and speed. Stronger leg muscles can generate more force with each stride, helping you maintain a faster pace.

Cross-Training Benefits
Strength training provides an excellent opportunity for runners to engage in cross-training. Cross-training helps prevent burnout, as it diversifies your workout routine. When you're not running, you can use your gym time for strength training, which not only complements your running but also gives your joints and muscles a break.

Incorporating strength training into your running routine is a smart move for runners of all levels. It enhances running economy, reduces the risk of injury, improves endurance, boosts speed and power, and helps maintain proper running form. By adding strength training to your training regimen, you can achieve new personal bests and enjoy a healthier, more balanced approach to your running. So, don't neglect the weight room—build a solid foundation for your running success by incorporating strength training into your training program.

To learn more about Dr Emily Schilling or Total Health Solutions, visit thsclinic.com.