Sit down with Gabriella Greif, a licensed physical therapist, as she explains the benefits of strength training for runners. Strength training for runners, or endurance athletes, is often overlooked due to the fear of becoming big, bulky and compromising performance. However with strength training, the opposite actually occurs! When incorporating strength training into your training program, you will notice improved running efficiency, improved performance AND reduction of injury.
Strength training is recommended 2-3x/week for 20-30 minutes. You will want to begin with slow/heavy resistance training. Doing this consistently will result in improved performance. When designing a strength program, a series of 5-6 exercises can be performed and be done in a circuit style type of workout. Each exercise will be done for one set and then you will move to the next exercise and complete it for 3-4 rounds. This will typically take 20-30 minutes to complete.
Including this type of routine a couple of times per week plus your running program is recommended.
Strength training can be done following a slow recovery run, followed by 24 hours of rest prior to your next run!