Lots of runners have told me that they don’t need to do weight or resistance training, but this is not the case and here’s why:
- First, running does work your legs, but it doesn’t do so in a complete manner. Running predominantly challenges muscular endurance, which is only one aspect of your fitness.
- Secondly, there are some problems that can arise from distance running, because of how repetitive it is. If our lower body muscles aren’t strong enough or if they aren’t doing their jobs properly, it can lead to overuse and strain related injuries. Here are some examples of these:
- Sciatica (nerve compression causing pain that radiates into lower back or down the back or side of the leg)
- Patellofemoral syndrome (knee pain so common in runners that it’s been dubbed “Runners knee”)
- Foot pain called Plantar fasciitis
How can programmed Resistance Training help runners?
1. Improved speed /pace / lap time
2. Ability to run greater distances
3. Improved Gait (walking-running locomotion)
4. Reduced risk of injuries
So here’s what I suggest you do:
Add some resistance training workouts per week to supplement your running. These workouts should focus on your core, glutes, and legs:
- Exercises requiring stabilization such as free-standing leg exercises, that require balance.
- Rotational exercises, and those requiring more single-leg effort. I.e. Lunges, Side Lunges, Step Ups, Lateral Walks or Glute Band Walks, Glute Bridges, Single-Leg Deadlift variations, Cable Pulley Twists, Chops or Step Chops.
You should become more aware of how to use your Glutes, Core, Feet, and Leg Muscles to keep your leg aligned and in control during running.
