STRENGTH TRAINING FOR RUNNERS
Many runners stay away from the gym, but are missing out on huge benefits…
A recent systematic review (Balsalobre-Fernández et al., 2016) showed that strength training significantly improves running economy in middle and long distance runners. This means faster running and less injuries!
It is recommended to:
*Include 2-4 lower body resistance exercises (e.g. squats, lunges, deadlifts) performed at 40-70% of 1RM (not training to failure).
*Include plyometrics (jumps and short sprints).
*Perform 2-3 sessions each week (or around 30% of your entire training load).
Want to improve your running? Start lifting weights!
B. Health Sciences (Physio), APAM