Strength Training Crucial for Runners, Experts Say
Runners looking to improve performance and prevent injuries should incorporate strength training into their routines, according to experts. Aaron breckell, an Innermost ambassador and coach, emphasizes that strength training not only boosts muscular endurance and running performance but also plays a notable role in injury prevention.
Chris Poole, founder and head coach at The Alchemy, explains that strength training builds a stronger foundation for runners, enhancing stamina and power. This increased strength allows runners to apply more force to the ground with each stride, a concept known as ground reaction force (GRF). “The harder you can strike the ground, the more force you have to propel yourself forward with each stride,” Poole states. “If you carry the ability to produce more force, you become much more effective with each stride at the same energy cost. This enhanced stride length will make you a faster and more efficient runner.”
The amount of strength training a runner needs depends on their individual goals. Breckell suggests a 50/50 split between running and strength training as a starting point, but notes this ratio can vary. For instance, someone running for leisure will have different training needs than someone preparing for their first marathon.
For those aiming to increase speed and endurance, the type of strength training is also important.Breckell advises a periodized training program that includes heavy, moderate, and light training sessions to expose muscle fibers to a variety of stimuli for optimal results.
Poole highlights that strength training is equally vital for injury prevention.He points out that runners often develop an imbalance between their quadriceps and the muscles in the upper posterior leg,such as the hamstrings and glutes. “The quads are given enormous training stressors while the hamstring and glute muscles get left behind,” Poole explains. “This creates a huge imbalance around the hips and knees which can frequently enough lead to injuries such as patellofemoral pain or runner’s knee.”
Crucial Details Not in the Original Article:
Specific Names: Aaron Breckell (Innermost ambassador), Chris Poole (founder and head coach at The Alchemy).
Specific Concepts: Ground Reaction Force (GRF), patellofemoral pain, runner’s knee.
* Specific Angles: The article focuses on the dual benefits of strength training for runners: performance enhancement and injury prevention. It also touches upon the importance of periodization in strength training for runners.
note on Specific Locations or Numbers: The original article dose not provide specific locations for the experts or their organizations, nor does it offer precise numerical recommendations for training frequency or duration beyond the 50/50 split suggestion.
