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Maximizing Performance with Strength Training for Runners

Unlocking Your Running Potential: Run Faster, Stronger, and Injury-Free


Are you a runner and know you should strength train, but have no idea where to get started? There are so many variables. How often should I strength train? What exercises are the right ones? How important is it really? And so much more. Below I will list all the tips and tricks for you and how to add strength training to your routine. Its easier than you think!



Running Coach Stretching and Practicing Strength Training




Busting the Myth of Bulky Muscles


Strength training is so much more than bulking up and having that perfect body building look. If thats the look you want, thats great and possible too! However, I bet you're here, because you want to be a strong runner and you can add strength training without the fear of being "bulky". Its all about the exercises you do and how you add them into your routine.


Injury Prevention: Your Best Friend


Are those nagging injuries holding you back from your running goals? Strength training can be your new BFF. It helps correct muscle imbalances, making you less prone to injuries. A solid foundation of strength ensures your body is well-equipped to take on those miles.


Boosting Your Running Economy


Ever wonder how some runners make it look effortless? It's not just good genes; it's an improved running strategy. Strength training can enhance your running form, making every stride more efficient. It's a free speed upgrade!


It's All About Core Strength


Your core is your base and foundation when it comes to running. You use it a lot more than you think. This is what holds your body up when you're running. 70% of your running economy is just holding your body up, meaning core strength and stability is crucial.


Basic Strength Training Exercises for Runners


Yep! Here are the basic strength training exercises for you as you get started. The exercises here are for beginner runners and beginner strength. These are working towards building a baseline of strength. This means that all exercises should be 12-15 reps and repeated 2-4 times. These are all body weight and can be done at the comfort of your own home. For you advanced runners, or those who want to build more strength please reach out for a more customized training plan.

All exercises below are a basic plan for new runners. Please practice mindfulness and body awareness before engaging in physical activity. Exercise at your own risk. If you have any concerns, please reach out for coaching for a customized training plans to your ability and goals.


  1. Plank (20 seconds, 2 sets)

  2. body weight squat (12-15 reps, 2 sets)

  3. Single leg dead lift (12-15 reps each side, 2 sets)

  4. Forward lunge (12-15 reps each side, 2 sets)

  5. Calf raises(12-15 reps, each side, 2 sets)

  6. Russian Twist (12-15 reps, 2 sets)

  7. Side lunge (12-15 reps each side, 2 sets)

  8. Bicycle Crunches(12-15 reps, 2 sets)

  9. Superman(12-15 reps, 2 sets)


This workout should take you around 20-30 mins and be done twice per week. Thats all you need to have a foundation of strength for running!


Your Running Journey Awaits

Strength training for runners is your ticket to unlocking your running potential. With the right balance of running and strength workouts, you'll run faster, stronger, and injury-free. Say goodbye to those running plateaus and hello to new personal bests.


Tailored Strength Training for Runners: Your Path to Peak Performance


Imagine workouts designed just for runners, addressing your unique needs and helping you conquer those race goals. Sound too good to be true? Well, it's time to explore tailored strength training for runners.


Why Generic Workouts Fall Short


Generic workout plans are like one-size-fits-all shoes – they rarely fit anyone perfectly. As a runner, your body has specific requirements. Running involves a complex interplay of muscles and joints, and not all exercises are created equal. There is so much misinformation on social media and everyone's body is different. You need a plan thats right for you and is attainable within your schedule. It doesn't need to be hard or overwhelming and running can still be your main focus.


Benefits of Tailored Workouts


Tailored workouts are your secret weapon for running success. They focus on your strengths, weaknesses, and running goals. These workouts offer various benefits:

  1. Injury Prevention A tailored plan addresses your specific weaknesses, making you less prone to running injuries.

  2. Improved Performance Workouts designed for runners target the muscle groups that matter most for your performance.

  3. Efficiency Forget wasting time on exercises that don't benefit your running. Tailored workouts are all about efficiency.

Not sure where to start with a tailored workout plan? Consider working with a personalized trainer to design a strategy that best suits you.


Key Components of a Tailored Workout


Every tailored strength training plan for runners is unique, but they share some common elements:

  1. Muscle Balance These workouts focus on maintaining a balanced muscular system, addressing any imbalances caused by running.

  2. Targeted Strength Tailored plans hone in on the muscle groups essential for running, such as quads, hamstrings, glutes, and core.

  3. Flexibility Flexibility exercises ensure your muscles stay pliable, reducing the risk of strains and injuries.

Sample Tailored Workouts


Strength and Stability Routine:

  • Squats to build leg strength

  • Planks for core stability

  • Lunges for balance

  • Hip flexor stretches for flexibility

Hill Training Circuit:

  • Hill sprints to enhance leg power

  • High knees for hip flexors

  • Downhill running for eccentric muscle strengthening

Long Run Recovery Routine:

  • Foam rolling to release muscle tension

  • Dynamic stretches to improve flexibility

  • Bodyweight exercises to maintain overall strength


Designing Your Perfect Plan


To create the best-tailored strength training program for you, consider working with a fitness professional or a coach who specializes in runners. They can assess your running form, identify areas that need improvement, and craft a plan to help you reach your running goals.


Remember, your path to peak running performance is unique. Tailored workouts are the key to unlocking your full potential as a runner. Say goodbye to cookie-cutter plans and hello to a

regimen designed just for you.


Fueling the Run: Nutrition Tips for Running Enthusiasts


You're all set with your tailored strength training routine, but there's one important piece of the puzzle to address – Fuel! Below I have some basic nutrition tips to fuel your muscles and keep your body strong!


Hydration: The Starting Point


Water and electrolytes are important! Women need to drink a minimum of 2.7 liters of water a day and men need 3.7 liters. This means around 11 cups of water per day. However, this number can vary around weight, the season you are training in and how often you are running. Ensure you are staying hydrated and adding the proper electrolytes around heavy workouts. These include, sodium, magnesium, potassium and calcium.


Carbohydrates: Your Running BFF


Carbs are your best friends as a runner. Your body needs glucose to fuel your runs, especially those that are longer than 90 minutes long. If running longer than 90 minutes be sure to bring some carbs with you. If running a shorter amount you are free to intake carbs post run. Always have a post run snack around 200-300 calories that is around 60% carbs and at least 20% protien.


Protein: The Muscle Builder


Protein isn't just for bodybuilders; it's essential for runners too. It repairs and builds your muscles, keeping you strong and resilient. Lean protein sources like chicken, fish, beans, and tofu are your go-tos. Protein is key to stay strong! Around 10%-35% of your diet should be protein, however, athletes need to be closer to that 35%.


Fats: The Endurance Boost


Healthy fats are the unsung heroes of a runner's diet. They help your body access energy reserves, which is crucial for longer runs. Include sources like avocados, nuts, and olive oil in your meals.


Pre-Run Snacks: Fueling Up


Think of your body as a car engine that needs priming before a race. About an hour before your run, have a small snack. Opt for easily digestible carbs and a bit of protein – a banana with peanut butter or some yogurt with granola will do the trick.


During the Run: Stay Fueled


For longer runs-more than 90 minutes, consider taking along some energy gels or chews. These are like pit stops for your body, providing quick, easily digestible carbs to keep you going.


Post-Run Recovery: Refuel and Rebuild


Your body deserves a reward after a hard run. Within an hour of finishing, consume a balanced meal or snack with a mix of carbs and protein. It helps your muscles recover and prepare for the next run.


Customize Your Plan


Remember, every runner is different. What works for one might not work for another. Experiment with your nutrition and find what makes you feel your best during runs. It's all part of the fun of being a runner.


Consult a Pro


If you're aiming for peak performance or have specific nutrition goals, consider consulting a sports nutritionist. They can create a personalized nutrition plan tailored to your running needs.


With the right nutrition, you'll have the energy and strength to conquer your runs like a true champion. So lace up those running shoes and hit the road, well-fueled and ready to go!


Unlocking your running potential involves strength training, tailored workouts, proper nutrition, and effective recovery strategies.


Strength training isn't about bulking up but enhancing your running abilities. Tailored workouts focus on your unique needs, improving your performance and preventing injuries. Proper nutrition is your fuel for success, and recovery is your secret weapon to stay injury-free.


Happy running!

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