Many runners have realized that, in order to improve their running, they can do more than just running. Regular strength training can help to improve the strength of the legs and joints.

The benefits of strength training for runners in terms of for both injury prevention and performance are real and have been proven. Whether your goal is simply to run easier with less pain or to run faster, adding in a couple of strength training sessions every week can help.

Using runner-specific strength exercises will increase structural fitness or the ability of your joints and muscles to withstand the impact of running. While most forms of strength training can help improve overall performance, adding heavy resistance exercises, in particular, can make you faster during the final sprint of a race. Read on as we introduce to you on some of the major types of strength training that a runner can do.

1. Compound Movements

Compound movements are movements which involves multiple joints movement when the exercise is being executed. Some of the classics include deadlifts, squats, pull-ups, chin-ups and bench press. These exercises target functional movements that we do in real life, like bending down, pushing and pulling things, and picking things up.

2. Bodyweight Exercises

Everyone can do bodyweight exercises anytime, anywhere. Bodyweight routines can help you recover from running while still building the strength necessary to help prevent future overuse injuries. Bodyweight exercises that you can do almost anywhere include lunges, planks, squats, push-ups and side planks.

Strength sessions can be a quick 45 minutes session. Pick 3-5 exercises and do 2-3 sets each, aiming for 8-12 repetitions. And don’t be afraid to lift heavy. Just keep in mind that heavy-weight routines are more intense and should be done just 1-2 times every week.

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