Too often, runners venture to improve by focusing exclusively on their running.
They attempt faster workouts, higher mileage, speedier overall paces, or more frequent workouts.
This approach may lead to injuries, as more training is inherently risky.
(We dont call them overuse injuries for nothing!)
Instead, if runners focus on theircapacityfor more training, theyll eventually be able to run more.
And the best way to improve your capacity for more running is with strength training.
Fewer overuse injuries,because strength work improves the durability of your muscles, connective tissues, and joints.
Better running economy,because youre more coordinated.
Its important to keep in mind the principle of progression.
Strength training is so important for runners that it shouldnt be considered cross-training.
Its just part of the training runners must do.
you’ve got the option to do this with your strength training, as well.
If youre brand new to strength work, begin with relatively simple bodyweight exercises with a focus on consistency.
Instead, start with the routines in the previous section, which are far more general.
General strength forms the foundation that allows runners to progress to more advanced lifts in the gym.
After 46 weeks of consistent bodyweight workouts, youll be ready to progress to more advanced exercises.
These tools enhance your bodyweight or add only a relatively small amount of weight.
Ultimately, runners dont need to fear lifting weights.
It wont make you bulky or too stiff for your running.
Youll be practicing many of the same movements that you will in the gym, but with less weight.
Instead of isolating specific muscles, runners should train movements.
Because of that, you dont need to lift like bodybuilders by focusing on individual muscles and long workouts.
That isnt as helpful for runners.
Instead of isolating specific muscles, runners should train movements.
So skip the bicep curls and focus on the fundamental lifts.
And since our goals include efficiency and power, you have to liftrelatively heavy weights.
But with that said, prioritize your running.
Reduce the weight and youll likely find that your energy for running will quickly return.
Ultimately, runners dont need to fear lifting weights.
It wont make you bulky or too stiff for your running.
And those are all things every runner wants.
