Spend all of your workout time racking up the miles?
You’re missing out on weight lifting, a key tool for runners.
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Thebenefits of building musclecant be denied.
runner and physical therapist at Hinge Health
But youve got a lot on your plate, so whats the perfect training plan?
How do you log miles while building muscle?
But adding in weight training can further boost outcomes and make you a better runner.
Its basically how much oxygen your body uses to run at a specific pace.
Regularly squatting and deadlifting can change the rate at which your muscles fire and improve muscle recruitment.
Basically, youre allowing your muscles to work in your favorreducing the energy cost of running.
It makes running easier.
Youre more fuel-efficient and more likely to cross that finish line a bit quicker if you strength-train.
You run long enough and youve likely experienced pain somewhere.
runner and physical therapist at Hinge Health
But experts agree: Weight lifting for runners mayreduce the likelihood of injury6.
Thats been the experience ofStephanie Darby, RD, a registered dietitian for female runners.
I went through a season of injury after running through two pregnancies, she says.
Better running mechanics
But isnt running making your legs strong enough?
Sarah Schlichter, MPH, RDN, an avid runner and dietitian withNutrition for Running, says no.
Consistent strength training helps strengthen auxiliary muscles that aid in running.
Weakness in certain muscles7strains your joints and changes your running mechanics.
For instance, IT band syndrome isoften linked8with weak hip abductors.
These muscles move your legs to the side and running alone may not be enough to strengthen them.
Strengthening the hip and knee alsohelps with knee pain9a thorn in many runners sides.
Its all about planning.
When you complete your strength training on your speed days, it frees up more days for rest.
Also consider stackingmobility and strength into one workoutto help save time and ensure you do both.
verify youre resting
Your schedule can change to suit your training needs.
But no matter what, it’s crucial that you includerest days.
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Overtrainingis a real thing.
There aremany factors influencing your running performance10, including nutrition, sleep, stress, and rest.
Rest days allow your muscles to recover from training and come back even stronger.
Balance your running week
So how do you fit it in?
Tobuild muscle, youll want to train consistently.
How often you should lift depends on whether youre actively training for a race or not.
These workouts should be focused more on injury prevention and endurance.
Are you in race-prep mode?
In the off-season, you could focus on muscle-building.
I like to do strength training three days per week during this time.
What are the best weight-lifting exercises for runners?
Youve probably noticed yourlegs getting strongwith running.
But youll perform better if youstrengthen your whole body.
Compound movementsare a great place to start.
Its important to incorporate full body strengthening to help with efficiency and posture while running, Morrow says.
Upper-body moves
For upper-body exercises, stick with multi-joint exercises.
These strengthen multiple muscles in your upper-body more functionally.
Morrow likes these:
Core exercises
Dont ignore your core.
Core strengthening is also crucial.
Practice a variety of exercises to keep your abdominal and back muscles strong throughout the year, Morrow adds.
you could do more double-leg exercises with heavier weights and fewer reps, says Morrow.
Plyometrics
Plyometrics are one of the most important aspects oftraining for power.
Morrow recommends usingplyometrics to boost your runningduring all seasons.
Plyos are great for helping improve your bodys capacity for the repeated impact of running, Morrow says.
with lower weight and higher reps (3 to 4 sets of 15 repetitions on each leg).
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