4 unexpected benefits of strength training for runners
Spending a few minutes a week lifting weights can finesse your finishing kick
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Runners often add strength training to their routine to help prevent injuries and boost running economy, but there are a few perks to spending some time lifting weights that are less well-known. If you’re still holding out, these benefits might have you renewing that gym pass or investing in some free weights.
Montana DePasquale, a running coach based in Rhode Island, says that strength training is magic. DePasquale strives to establish all her workouts on exercise science, and shares a few of her favourite unique advantages to adding some short, heavy strength sessions to your training regime.
Better mobility and range of motion (without stretching!)
Runners are notorious for disliking or avoiding stretching–but occasionally tight, achy muscles go hand in hand with a big training build. “If you’re chronically tight all the time, there’s a chance that your tightness is really weakness,” DePasquale says. “Lifting heavy weights kills two birds with one stone: strength training is loaded stretching.” You’ll also build strength, which helps reduce chronic tightness.
Improved quality of life
Strength training is a powerful tool for athletes as they get older. “Study after study has shown just how powerful strength training is for aging athletes,” says DePasquale.
“It’s been proven to offset bone loss (decreasing osteoporosis and osteopenia risk), decrease risk of falls, decrease all-cause mortality, improve mental well-being and increase the likelihood of remaining independent as you age.” We all want to keep performing into our masters years and beyond, and strength training will help runners stay mentally well and healthy while doing it.
Stronger finishing kick
Studies have shown that heavy strength training can improve maximal running speed and neuromuscular performance, which translates to a stronger finishing kick at the end of a race.
DePasquale says that gaining strength, combined with short speedwork sessions, can boost leg turnover and help runners close strong.
Better balance and coordination
“Heavy strength training recruits large amounts of muscle fibres, builds core strength, and increases joint stability, all crucial for building body control, balance and co-ordination,” DePasquale explains.
Strength workouts build structural tolerance (the adaptability of your body to the demands running places on joints, tendons and muscles) and make you a more stable, sturdy athlete (and hey, your yoga practice will benefit as well).
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