{"id":1257,"date":"2022-11-03T11:29:01","date_gmt":"2022-11-03T08:29:01","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1257"},"modified":"2022-12-23T14:39:49","modified_gmt":"2022-12-23T11:39:49","slug":"strength-training-for-runners-why-its-important","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/strength-training-for-runners-why-its-important\/","title":{"rendered":"Strength Training for Runners: Why It’s Important?"},"content":{"rendered":"\n

It is no secret that running performance can be achieved by combining jogging with auxiliary exercises, including strength training. So, in this article, we will help you understand how strength workouts can help you succeed as a runner.<\/p>\n\n\n\n

Benefits of Strength Exercises for Runners<\/h2>\n\n\n\n

Given the popularity of strength training among runners, it’s no surprise that its effects have attracted the attention of researchers. We have compiled their most impressive findings for you.<\/p>\n\n\n\n

Prevent Injuries<\/h3>\n\n\n\n

Science lists<\/a> strengthening muscles, tendons, and bones as the main benefits of strength endurance exercise. Specifically, they improve<\/a> abductor muscle strength, which reduces the risk of common knee injuries. <\/p>\n\n\n\n

In addition, strength workouts for runners can prevent<\/a> Achilles tendon damage by strengthening the ankle. Finally, squats and lunges are among the best exercises for runners to prevent<\/a> overuse injuries.<\/p>\n\n\n\n

Improve Running Economy<\/h3>\n\n\n\n

The importance of strength training for distance runners lies in<\/a> improving the running economy, that is, oxygen and energy consumption during the race. Research shows that doing strength training for endurance athletes allows them to use 3-4% less oxygen while maintaining the same pace. <\/p>\n\n\n\n

Besides, they spend energy not on stabilizing key muscle groups but on fueling the body for greater mileage. With this running economy, they ran further. So you can do these exercises to help running performance over long distances.<\/p>\n\n\n\n

Increase Endurance Running Time<\/h3>\n\n\n\n

In one experiment<\/a>, 4K runners ran to exhaustion 13.7% longer due to strength training. Another experiment recorded<\/a> a 30% increase in leg strength and a 13% increase in running time. Finally, thanks to half-squats three times a week, time to exhaustion increased<\/a> by an impressive 21.3% among well-trained runners at maximum aerobic speed. <\/p>\n\n\n\n

These figures comprehensively answer the question, \u201cis strength important for endurance runners?\u201d<\/p>\n\n\n\n

Promote Weight Loss<\/h3>\n\n\n\n

Strength or weight training for runners is especially effective if you want to drop a few pounds. One study showed<\/a> that participants who practiced regular strength training for 18 months lost more fat mass than those who did only aerobic activity and those who simply dieted without exercise. <\/p>\n\n\n\n

What is also interesting is that the metabolism remains active<\/a> much longer after strength training. It means that your body continues to burn calories even at rest. Thus, running and lifting weights can be more effective for keeping fit than just running.<\/p>\n\n\n\n

Running Strength Training Tips<\/h2>\n\n\n\n

After all the advantages, we can conclude that strength exercises definitely have a place in your marathon training plan or any other running training program. The main thing is to integrate it into your routine wisely. <\/p>\n\n\n\n

If you are wondering, \u201chow often should runners do strength training?\u201d based on these studies, such exercises should be performed 2-3 times a week.<\/p>\n\n\n\n

The above research on strength running exercises has also led to the following general recommendations:<\/p>\n\n\n\n