Benefits of Weight Lifting for Runners
If you want to get better at running, you’re supposed to, well, run, right? While running is essential for improving your performance, incorporating weight lifting into your training plan can give you the edge you need to achieve your personal record.
Building muscle through strength training can offer a range of benefits that can enhance your running skills and help you become a better runner overall. So, how can you fit weight lifting into your running routine? Read on to discover the many benefits of weight lifting for runners and how to make it a part of your training plan.
Improved running economy
Running economy is a crucial factor in your performance. It’s essentially how efficiently your body uses oxygen to sustain your pace while running. Building muscle through weight lifting has been shown to improve running economy, making you more fuel-efficient and helping you run longer and faster.
Regular squatting and deadlifting can change the rate at which your muscles fire and improve muscle recruitment, ultimately reducing the energy cost of running and making it easier for you to maintain your pace and cross the finish line quicker.
Injury prevention
Common running injuries such as knee pain, shin splints, plantar fasciitis, and IT band syndrome can be reduced by incorporating weight lifting into your training plan. Building strength in your muscles can support your endurance activity, improve running mechanics, and prevent injuries that could derail your training.
Better running mechanics
Consistent strength training helps strengthen auxiliary muscles that aid in running, preventing weakness and imbalances that can lead to strained joints and compromised running mechanics. By targeting weak areas through strength training, you can improve your body’s capacity for the repeated impact of running and enhance your overall race training.
How runners can work in weight lifting
Successfully incorporating weight lifting into your running routine is all about balance. It involves planning your workouts strategically to ensure you have enough time for recovery and don’t compromise your important run days.
Combining strength-building with speed work, resting, and balancing your running week are key components in making weight lifting work for runners. It’s also important to have a clear understanding of how often you need to strength train based on your training cycle and race-prep mode.
What are the best weight-lifting exercises for runners?
Incorporating a variety of upper-body, core, lower-body, and plyometric exercises into your weekly workouts can help improve your running performance and prevent injuries. By targeting weak areas and focusing on full body strengthening, you can optimize your strength training to support your running goals.
Whether you’re a casual jogger or a competitive racer, including weight lifting in your training plan can be a game-changer for your running performance and overall health. As part of a well-rounded training regimen, weight lifting and running go hand in hand to help you reach your PR goals and stay injury-free.
