Strength training is, for runners, an often underestimated part of the training plan. Many focus exclusively on run training, yet targeted strength training can help you to run faster, more efficiently and above all injury-free. In this article, we show you why strength training is essential for runners and which exercises you should definitely integrate into your training.
Why strength training is important for runners
As a runner, you place particular strain on certain muscle groups. Without balanced strength training, muscular imbalances can arise, which in turn increase the risk of injury. A strong core stabilises your body and ensures that you don't slump even during long runs. In addition, strength training improves your running economy, which means you can run faster with less energy.
However, it is not only the leg and core muscles that you should train. Occasional strength training for the upper body is also of great benefit to runners. A strong upper body helps you maintain a good running posture over long distances and reduces the strain on the lower extremities. Exercises such as push-ups, pull-ups or shoulder presses strengthen the muscles in the chest, shoulders and arms, which enables you to have better stability and efficiency in your running style.
Would you also like to turn your hobby into a profession?
Discover the various training programmes of the update Akademie and qualify as a fitness trainer!
The best exercises for runners
- Squats: Squats are one of the best exercises for strengthening the muscles in the legs and the core. They improve the strength in the thighs, the glutes and the calves – all important muscle groups when running.
- Lunges: This exercise targets the glute muscles and the rear thigh muscles, which are often neglected. Lunges also help to improve the stability in the knees.
- Planks: Planks are ideal for strengthening the core muscles, which are decisive for a good running posture. A strong core reduces the strain on your spine and hips during running.
- Calf Raises: Strong calves are essential for a good running technique and help to prevent injuries such as Achilles tendinitis.
In addition to the exercises mentioned, leg press, deadlifts, leg extensions, leg curls as well as abductor and adductor exercises could also take on a central role in your strength training. These specifically train the muscles around the hip and knee, which likewise leads to an improved running technique and a reduction of the injury risk.
Integration into training
You don't have to spend hours in the fitness studio. Just two to three short strength training sessions per week are enough to achieve significant improvements. Ideally combine your strength training with your rest days (in relation to run training) or do it after an easy run. Remember to also schedule a session for the upper body now and then to round off your training.
Conclusion
Strength training is not a "nice-to-have" for runners, but a must. With the right exercises, you can not only improve your running performance, but also prevent injuries. Start your strength training now and take the next step towards a stronger and faster runner!
