Strength Training for Runners
Running is one of the most popular recreational sports in the world. Whether you are training for your first 5K, your 10th marathon, or just to “keep the pounds off”, the activity is the same. One foot in front of the other and repeat until you reach your destination. So why do so many runners get sidelined during that journey?
Many runners do not include strength training in their exercise routine. Or, if they do, they focus on the upper body, maybe a little core work, and then rely on running to strengthen their legs. The problem is that running is an endurance activity, not a strength training activity.
Why Strength train?
Basic running facts:
- Running occurs one leg at a time.
- Stride length is the dominant factor in running speed.
- Stride length is a function of strength, power and flexibility.
- Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
- The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).
So, a strength training program for runners should address the above issues by including the following:
- Single leg training (e.g. one leg squat).
- Exercises performed predominantly in a standing position.
- Exercises performed in diagonal patterns – opposite hip to opposite shoulder – just like we run.
- Emphasis on the transverse (i.e. rotational) plane of motion – it dominates running.
- Focus on “pulling,” not “stomping” power for improved stride length.
- Focus on foot-plant balance and stability to minimize “power leaks” at foot plant.
- Training contra-lateral timing to enhance running economy.
- Focus on initiating and controlling running from the core of the body downward.
Joint Ventures has teamed up with E3 Training Solutions to create a Strength Training Program geared to help runners correct many of the muscular imbalances that can lead to inefficient running patterns and injury. Whether you are looking to rehabilitate a chronic “problem area,” prevent injury as you train, or improve performance, we can help you achieve your goal.
Program Information:
Where: Joint Ventures' Kenmore Square Office
When: Sundays from February 5th thru February 26th
Time: 2:30-3:30pm
Cost: $20/Session
Attire: Exercise clothes and your running shoes. Towels and water are provided.
Bring a water bottle if you prefer.
Exercises are designed to be replicated in a home or gym setting, with minimal equipment needed. Each athlete will receive individual advice on which exercises/areas to focus on, and a reference guide for those exercises.
Class size is small to allow for individual instruction as needed.
