Running Strength Training
Running, like every other sporting pursuit, involves specific movements patterns and muscle groups that can be mimicked and enhanced through strength and conditioning training. While admittedly, strength is not as important for running performance as cardiovascular fitness and oxygen delivery, with the right programming and supervision, work in the gym can complement your work on the track or road. In endurance running especially, strength sessions can also provide welcome variety in what can often be a repetitive and monotonous training cycle. Aside from improved performance, one of the most prominent potential advantages of strength training in runners is injury prevention, as overuse injuries are often a major sideliner for athletes (Andersen, C. A., Clarsen, B., Johansen, T. V., Engebretsen, L., 2013).
Targeted strength and conditioning training for both long distance runners and sprinters can yield physical improvements such as: more advanced running economy; increased maximal speed; greater tendon strength, and increased force production. Breaking down the patterns of running into smaller movements and adding load and resistance to those specific movements, results in increased power; (power= force x velocity), as well as a decrease in perceived exertion when running without the load (Karp, J. R. PhD., 2010).
Some Key Exercises for Lower body Strength and Power to Include in your Training:
- Nordic Lowers
- Hamstring Slides
- Box Jumps
- Sled Push
- Weighted Squat Jumps
All of the testing equipment available at Premier Conditioning provide vital data for running athletes, and should be utilized at baseline, during and at completion of a strength and conditioning program and the results will speak for themselves. These tests include; timing gates for measuring agility and speed over short distances, NordBord Hamstring Testing system assessing strength and injury risk, Vertical Jump test and the latest addition, Force Decks both providing indications and data respectively, on force and power production.
All these fitness components are central to the success of any running athlete.
If you would like to learn more or be interested in completing a program then contact us today!
- Sarah Mantova
B. ExSS (Hons) and Strength and Conditioning Coach
