As a runner, you might think that pounding the pavement is all you need to build strength. But if you are not incorporating strength training into your routine, you could be leaving potential speed, endurance, and injury prevention gains on the table. Strength training is your secret weapon to becoming a stronger, faster, and more resilient runner. Let’s dive into why and how you can make it a game-changer for your performance.
Why do runners need strength training?
Running might seem like a leg-dominant activity, but it is a whole-body effort. Your muscles, tendons, and ligaments work together to propel you forward, keep you balanced, and absorb impact. Adding strength training to your routine can:
- Boost your running economy: Run further and faster with less effort by improving how efficiently your muscles use energy.
- Prevent injuries: Strengthening your muscles and joints makes them more resilient to the repetitive stresses of running.
- Increase speed and power: Build explosive strength to power up hills, sprint to the finish line, and shave seconds off your personal best.
The best strength training exercises for runners
To get the most out of your strength training, focus on exercises that mimic the demands of running. Here are a few you can start with today:
Plyometric power moves
Plyometric exercises is quick, explosive movements, like jumping, hopping or bounding. The goal is to train your muscles to produce maximum force in the shortest amount of time, which helps improve speed and power, and overall athletic performance.
- Diagonal pogo jumps: Imagine you are hopping over an invisible line, moving diagonally with relatively straight knees. Keep your hands on your hips. The movement should be quick and light. Aim for 3 sets of 30–60 seconds.
- Drop jumps: Step off a low platform (half a metre tall) and immediately jump upward as you land. The goal is to quickly spring back up with minimal ground contact. Do 3 sets of 6 reps.
Explosive resistance exercises
These moves develop power, helping you push off the ground with greater force.
- Box jumps: Jump onto a sturdy box, extending your ankles, knees, and hips fully. Land softly and step down carefully. Perform 3 sets of 6 reps. Start with a lower box and increase the height as necessary.
- Explosive step up: Use a box or step that is less than half a metre tall. Place one foot on the box and drive your other knee high by pushing off the ground forcefully. Try 3 sets of 20 metres.
Strength-building staples
Building strength in key muscles will help you tackle every kilometre with confidence.
- Lateral step down: Stand on a low step with one foot on the edge and the other hovering beside it. Slowly lower your hovering foot toward the ground without letting it touch, then return to the starting position. This targets the quads and glutes while improving balance. Complete 3 sets of 8–12 reps per leg.
- Side plank with abduction: Lie on your side, propping yourself up on your forearm with your legs stacked. Lift your hips off the ground into a side plank, then raise your top leg slightly and lower it back down. This strengthens the glutes, core, and hip stabilisers. Perform 3 sets of 10–15 reps per side.
- Seated deficit heel raise: Sit on a chair with the balls of your feet on a raised surface (like a step) and your heels hanging off the edge. Press through the balls of your feet to lift your heels as high as possible, then slowly lower them back down below the step level. This targets the calves, especially the soleus muscle. Aim for 3 sets of 12–15 reps.
Running out of time?
You do not need to spend hours in the gym. Two to three 30-minute strength sessions a week are enough to improve your running performance. Follow these tips to make it work:
- Start small: If strength training is new for you, begin with bodyweight exercises before adding weights.
- Prioritise form: Focus on proper technique to avoid injury and get the most out of each movement.
- Time it right: Place strength workouts on non-running days or after an easy run to avoid overloading your body.
Step up to the challenge and keep running stronger for longer! At Hein Viljoen Physiotherapy in Cape Town, we want to help you stay ahead of the pack. Book your session today and stride confidently toward the finish line.
