Strength Training – A vital component to improving running performance

Strength Training – A vital component to improving running performance
By: Ranell Hobson
MSp.Coach. NSCA CSCS, ASCA L2, ATFCA L3

If runners of all distances took strength training seriously then they would most likely see a dramatic decrease in their performance times without any addition to km’s covered each week. In fact, if most runners took away a session on the road and replaced it with an additional strength session, their performance and injury threshold would be better for it. My philosophy on getting the best running performance out of any athlete has always been “Lift, Jump, Run”.

This takes into account that Strength is the foundation of resilience and speed. This is similar to MetCon training. The application of force applied to the ground via the correct mechanics of running will place you in desired running positions and postures to apply force (strength) to the ground to increase your horizontal thrust, and this is why strength is so important to performance.

To be fast you need to lift weight, there is evidence that demonstrates that an increase in strength will increase speed and endurance capacities. It increases fuel efficiency and therefore delays the onset of fatigue. The following guidelines are designed to create strength to increase your resistance to injury and decrease your running performance times. Firstly, address any imbalances or asymmetries in muscle strength, niggling injuries etc that could lead to chronic injury. Once cleared to lift:

• Train movements (multi-joint actions), don’t do any isolated training (single joint actions).
• Lift heavier than you are accustomed, don’t be afraid of load, it won’t slow you down.
• Spend marginally more time focussed on the lower body than the upper body.
• Don’t spend forever in the gym, a short, intense workout should be the goal.
• Include appropriate rest intervals 30 sec to 2 mins depending on exercise and rep choice.

Commence a strength training program in the off season, this is the perfect time to teach correct technique and build a solid foundation for the training to come. Lifting, like running, requires correct positions and postures to ensure the load is travelling through the kinetic chain appropriately, and not creating contraindicated movements which lead to injury. Certain lifts may need to be sidelined until shoulder, hip or ankle flexibility and or mobility is improved. Your focus in the off season is creating a great pillar for strength. This includes developing the strength and stability of the torso and of the hips and legs. Remember, no isolated exercises, stay on your feet and do multi-joint movements. Exercise examples include but are not limited to: Squats (Front & Back), Bulgarian Split squats, Dynamic Lunges, Rear Lunges, Deadlifts, Romanian Deadlift, Glute Ham Raise and Hip Thrusts. Program guidelines are 6 to 12 reps; 3 to 5 sets and 30 to 120 seconds rest. The seven movement patterns that all strength programs should include over a weekly unit are: Squat, Lunge, Hinge, Horizontal Push and Pull and Vertical Push and Pull. An example lower body program is below:

For more information on improving your running performance, learn from Ranell directly. She will be teaching Maximising Running Performance in FIT ASIA on 23 – 24 November 2023. From 800m to 42km’s learn everything you need to maximise your own and your clients’ performance.

This course has something for everyone, from the Fitness professional to the Recreational runner, you will finish this two-day course with an understanding of the science, programming and practical competencies required to program for, and train runners to personal best performances.

📅When?
23 – 24 November 2023 (Thurs-Fri), 9am to 5pm

💲What’s the investment?
Early Bird Price: S$575 (until 1 Sept)
Regular Price: $675

💪1.2 ACE CECs
🖊You can register on our website, check out the link in the bio.
📆Make sure to also check out our live schedule (link in bio) to stay up to date with our course offering.