strength training is the key to fast running?

Hello peeps!

Properly, consistent strength training. I’ve said it before but not actually managed to commit, however it seems to have been the topic on a lot of runners lips at the moment. And I am determined that this training cycle is going to be different. 

I’ve been listening to a lot of podcasts recently, and speaking to a number of runners that have significantly improved on their marathon times. And what have they all said made a difference?

Yep, got it in one. Strength workouts.

Why Strength Train? 

improve exercise energy efficiency – use less energy to run by working on stride efficiency and co-ordination

increase muscle strength and delay onset of muscle fatigue when running

works on balance, flexibility and mobility that will improve your running strength and power, as well as reducing likelihood of injury

increase your speed and VO2 max!

A bit more about strength training. The deadlift has always intimidated me but I feel pretty comfortable being able to go into a weights section now to perform deadlifts, squats, shoulder press, chest press and row.

My personal trainer, Shuk, was amazing at simplifying how to prepare a basic plan, outlining a formula to help us get started. The principles were;

Start with the big areas of your body, and work from there to the smaller parts. e.g. start on legs, then chest/back, then arms.

For every ‘push’ action you should balance it with a ‘pull’ – e.g. a shoulder press and a lat pull down.

Balance your body – if you’re doing your chest, you’re going to want to do your back (unless you’re doing split days). If you’re doing your quads, you should probs do some hamstrings too.

Those are the very basics, and we then talked through training systems, like Tabata, Giant sets (4 exercises in the same muscle group, back to back, with no rest), supersets (same or opposing muscle groups, 2 exercises back to back with no rest) etc, and how to incorporate them into a program.

Personal training sessions are a huge investment. I wish I could afford to see someone twice a week, however, life as a student means that isn’t possible. And I’m also going to be working with a plan in my own time, putting in to practice the form and knowledge I learned from him.

For those of you who are looking to improve your own strength for running, I’ve got a few of my personal recommendations from trainers that I know, or follow online, who create personalised plans, or affordable training for those like me, that do not have unlimited funds to throw at their running hobby!

Wish you all the best in your training. 

Best of lucks,
EMIR xx