RUNNERS NEED STRENGTH
Most runners do not participate in some form of heavy resistance training. Many believe lifting weights will make you bulky, decrease range of motion, and slow up your running times. I am here to tell you that with proper programming you can continue running while incorporating strength training all while increasing the quality of your runs.
It has been shown that everyone benefits from strength training; youth, athletes, and even general population adults. Let us get started smashing the myths I mentioned above. Strength training provides runners with three major benefits. Prevents injuries by strengthening muscles, tendons, and ligaments; stimulates the central nervous system improving power and coordination; improves running economy through stride efficiency. Adding strength training has been proven to increase running speed and VO2 Max. Our bodies adapt as a response to stressors. Lifting weights is a stressor and our bodies respond by increasing bone density, strengthening muscles and connective tissue, and neural recruitment pattern changes to activate muscle fibers more efficiently.
This is just one example but let's do some easy math to show you how strength will increase your ability to run faster alongside your current running program. Person "A" weighs 140lbs and can back squat 100lbs at 0.8m/s but after incorporating resistance training person "A" now can back squat 100lbs at 1.0m/s while staying at 140lbs body weight.
The back squat for this person has increased its velocity using the same weight. So we see increased leg strength along with neural recruitment of their muscle fibers. Meaning this person has increased strength; along with an increased ability to express their strength.
Overall the goal is to strengthen the body to the point we can increase performance, continue to do the activities we love, and keep living a healthy lifestyle. If you are a runner or are just wondering what you need to do to help increase your strength, stop in and let us help you get stronger.
