Feeling like your training routine has hit a plateau? Experiencing repetitive injuries or not seeing the improvement you used to? It might be time to integrate strength training into your regimen.

Unlocking Speed and Strength: The Role of Strength Training

While traditional methods like long-distance runs, hill sprints, and interval training are effective, they have their limits. Running can often lead to muscle imbalances, where overused muscles become tight and dominant, while others weaken and underperform. This imbalance is a recipe for injuries.

Strength training is the key to addressing these imbalances. It not only aids weakened muscles and improves core stability but also boosts your running efficiency by training key muscles around your ankle, hip, and knee joints. World-class runners like Paula Radcliffe incorporate strength training thrice a week for these reasons.

The adaptations from strength training – whether it’s muscle mass, endurance, or power – depend on the frequency, intensity, time, and type of training. This is essential for improving your running speed, which is a function of stride length and leg turnover speed. Once you’ve optimised these, the next step is to increase the force of each stride, and strength training is crucial for this.

Strength training enhances leg force production and the rate of force development, like what you experience during a Box Jump. It trains your muscles to produce force more quickly, leading to a more efficient running stride and better blood flow. This efficiency translates to more oxygen and energy for your body, delaying exhaustion.

Choosing the Right Strength Training: Free Weights vs. Machines

When it comes to strength training, you have the choice between free weights and machine weights. Free weights are preferable for their core strengthening benefits and joint stabilisation, though machine weights have the ease of use. Exercises like squats and lunges are particularly beneficial for runners as they mimic running movements and engage key muscle groups.

If you’re unsure about how to start, our classes at Accelerate Coaching can guide you. We offer personal training sessions, both in-person and via Skype, tailored to your needs. And don’t miss our current special deal – 50% off!

For more advice on strength training, feel free to email or call us. We’re here to help you break through your plateau and achieve new heights in your training.