Runners - you still NEED resistance training. Here’s why.

Why Every Runner Needs Weight Training

When most people think about running, they imagine pounding the pavement, logging miles, and building endurance. But what if I told you that to truly unlock your potential as a runner, you need more than just cardio? Weight training - a crucial, often overlooked component that can elevate your running performance to new heights.

1. Injury Prevention

Running is a high-impact activity that puts significant stress on your joints, ligaments, and muscles. Without a strong foundation, you’re more susceptible to injuries like shin splints, runner’s knee, and Achilles tendonitis. Weight training helps by strengthening the muscles around your joints, providing better support and reducing the risk of injury. For instance, strengthening your quads, hamstrings, and glutes can help stabilise your knees, while core work enhances your overall balance and posture.

2. Improved Running Economy

Running economy refers to how efficiently your body uses oxygen at a given pace. Strength training can improve this efficiency by enhancing muscle power and endurance. Stronger muscles require less energy to perform the same tasks, meaning you can run faster and longer with less effort. Exercises like squats, deadlifts, and lunges target key muscles used in running, making each stride more powerful and economical.

3. Enhanced Speed and Power

If you’re looking to shave time off your personal best, weight training is essential. By building explosive strength in your lower body, you can improve your sprinting ability and overall speed. Plyometric exercises like box jumps or kettlebell swings are particularly effective at developing the fast-twitch muscle fibers that contribute to powerful, quick movements. This strength translates directly to a faster, more explosive running stride.

4. Balanced Muscle Development

Running primarily works the lower body, which can lead to muscle imbalances if not addressed. Weight training ensures that you’re developing all major muscle groups, including those that might be neglected during running, like your upper body and core. A balanced physique not only looks better but also performs better. For example, a strong core stabilizes your entire body, improving your running form and preventing fatigue.

5. Greater Endurance

Endurance isn’t just about cardiovascular fitness; muscular endurance is equally important. Weight training builds the stamina of your muscles, allowing them to perform efficiently over long distances. Exercises that focus on high reps and lighter weights help build this type of endurance, which can make the difference in the later stages of a race when your legs start to feel heavy.