Hey runners! Let's talk about load (ie. strength training). Strength training is a valuable asset to a runner's training regime for a number of different reasons, but too often strength training is non-existent in a runner’s routine. While each person is different and may require different exercises or habits, in my practice as a physio, strength training is a necessary and complimentary add to a runner’s routine and the benefits are robust.
Here are my top 10 reasons why a runner should be implementing strength training into their routines:
Increased tissue tolerance
Added training variability
Enhanced movement coordination and control
Improved bone density
Improved cardiovascular health
Improved reactive strength
Improved VO2 Max
It helps you to feel like a badass
I tend to recommend that runners perform strength training 2-3 times per week in their low seasons or off seasons and as mileage ramps up, reducing that down to 1 time per week during peak training. Studies have demonstrated that being able to maintain 1 time per week during peak training, continues to foster the benefits listed above.