The Science Behind Strength Training for Runners: A Guide For Beginners

The Science Behind Strength Training for Runners: A Guide For Beginners

The Science Behind Strength Training for Runners: A Guide For Beginners

Strength training is an essential component of a runner's training program, as it can help to improve running economy, reduce the risk of injury, and improve running performance. The science behind strength training for runners is complex, but by understanding the basics, beginners can start to incorporate effective strength training into their routine.

One of the key principles of strength training for runners is the concept of "specificity." This means that the exercises you choose to do should be specific to the demands of running. For example, exercises that target the muscles of the lower body, such as the quadriceps, calves, and glutes, are particularly beneficial for runners. Exercises that target the core, such as planks and side bridges, as well as compound exercises such as deadlifts and squats are also important, as they help to stabilise the body during running and improve overall power and efficiency. It’s essential for runners to also train single leg exercises, as this is what is required through the running gait cycle.

Another important principle is "progressive overload," which refers to the gradual increase in the difficulty of exercises over time. This helps to ensure that the body is continually challenged, which is necessary for muscle growth and improvement.

Plyometrics is a type of exercise that can help runners to improve power and explosiveness, allowing them to run faster and with greater ease. Plyometric exercises, such as box jumps and bounding, use the stretch-shortening cycle (SSC) to generate more force than traditional weightlifting exercises. SSC exercises like plyometrics helps develop more power by training the muscle to contract more quickly and forcefully. This has been shown to improve running economy.

It's essential for runners to remember that rest and recovery are critical components of any training program. The body needs time to repair and rebuild after each workout, so it's important to incorporate rest days into your schedule and to listen to your body. This includes complimenting training with adequate nutrition and hydration.

Strength training is an essential part of a runner's training program. By understanding the principles of specificity, progressive overload, and rest and recovery, beginners can start to incorporate effective strength training into their routine. Incorporating exercises that target the lower body, core, and power, can help to improve running economy, reduce the risk of injury, and improve performance.