With Valentine’s Day around the corner, this week’s Friday Five theme is “love”. If you’re looking for a sappy post- sorry! You’ve come to the wrong place. Last year I wrote about reasons to love running in February, and this year I want to talk about why runners should love strength training.
If you have been following along this year, you know that I started working with Drew and Tina last spring. I’ve been following an individualized strength training plan that’s helped me to get back to running after battling a long term injury. But that’s not the only reason to love strength training! You have probably already heard that it’s really beneficial for runners. In case you’re still not strength training, here are some reasons to start!
1. It can help prevent injury
Let’s face it- runners get injured all the time. One of the biggest reasons for injury is due to muscle imbalances that lead to overuse of certain muscles. Strength training can help prevent injury by working the muscles that are important for running, especially the glutes and hip abuctors. However, overall strength training is important because we also need a strong upper body for running.
2. It’s a way to change things up
Running is a repetitive motion, and our bodies need different movements to stay balanced. It’s also important to do different workouts besides just long, slow, cardio workouts. Strength training sessions add variety for our minds and bodies.
3. You will get strong and lean
You’ve heard that muscle burns more calories than fat, right? If you’re looking to lose weight, strength training will help you more than just running tons of miles every single day. And don’t worry- you won’t get super bulky! Strength training will not only help you to get strong, but can also help you to get lean.
4. It can help you get faster
Strength training is a great way to build the muscles that we need for strong, powerful running. It’s also less demanding on the body than doing a lot of speed work. Even just 1-2 strength training sessions a week can help to improve your speed, while also preventing you from overtraining.
5. Helps to Improve more than just your running
A good strength training routine will also help with your posture, functional strength, and will prepare you for other types of sports (if that’s something you do). Basically, strength training can help prepare you for life. As we (women especially) get older, our muscle mass decreases so it’s important to consistently strength train to prevent any injuries or problems later on.
[Tweet “This Valentine’s Day make a date with your weights and resistance bands! @milebymilerun #fridayfive”]
So this Valentine’s Day, make a date with some weights or resistance bands. (After you’ve enjoyed some chocolate and wine of course.)
How often do you strength training?
What benefits do you see from consistent strength training?
What is your favorite way to strength train?
I’m linking up with Fairytales and Fitness and Running on Happy for the Friday Five 2.0!
Why do people under value strength training! It’s so important for all of the reasons you mentioned! Great article! I strength train 3-4 times a week. A combo of body weight, weights and bands!
That sounds like a good combo! Strength training is definitely important for everyone.
You know I love me my strength training!!! Yes to everything you said. I strength train once weekly, but with the weights she has me lift, once is enough.
It looks like you sure do some heavy lifting at your sessions!
My favorite way to strength train is to teach Body Pump. I teach it about two times a week. I am happy for that because if I wouldn’t be teaching, I probably wouldn’t strength train as much. It really has improved my running and allowed me to maintain being injury free.
I used to love taking Body Pump classes! They made me feel so strong.
Yes, strength training for the win! My favorite way to strength train is just at home…simple hand weights (in various ranges) can accomplish a lot.
So true! Simple workouts can be so effective.
As you know, I am a huge fan of strength training! It has definitely made me stronger and leaner. Not sure about the running faster part 🙂
Strength training has so many benefits!
I’m definitely a convert to strength training. I’m even learning to appreciate fitness band exercises, which I used to like least of all (to put it mildly). Strength training is essential to staying healthy as a runner.
Thats great! And those fitness band exercises are alot harder than they look!
Yes to all these things! I have noticed all the same benefits by adding it in. That picture of you on the balance disc looks challenge but a great idea!
Glad you have also recognized all the benefits! It’s such an important component of running.
I learned how important this was the hard way. Now I try to have a good balance of strength training. I use my Runner’s World DVD for the big muscle groups, and Pure Barre can get smaller groups in those muscles, especially ones I didn’t know I had. I also do Pilates to change things up and keep lengthening my muscles.
That sounds like a great combo of workouts!
I love my strength training! Because I’m focusing more on running, I’m doing strength 2 times a week but will likely increase to 3 at some point. Before, when I was CrossFitting regularly, I was doing 4-5 times a week (and running less). I LOVE it! Besides the benefits you mentioned, it’s so good for helping to combat my anxiety and depression. Plus, muscles rock. 🙂
Thats awesome! I think it makes sense to do it in phases like you described- less during times when you are running alot, and more during times that you’re taking a break from running.
I really need to get better at strength training. I get so bored with the routines that I just stop. ARG!
I think you just really need to find a routine that works well for you and that you enjoy!
I enjoy strength training, but I don’t always know what to do. I look up things to do, but I need to save more workouts for sure.
I have goals, I want strong arms like Megan!
Thats a great goal:) Having workouts to follow definitely helps.
I definitely see the benefits from consistent strength training. This week I got in two strength sessions and I want to keep that up in the following weeks – especially since all my runs felt really good!
That’s great! I think 2 workouts is a nice amount to balance out the running.
I’m currently shooting for 4 short (about 20 minute) strength training sessions a week. I’d previously always done 2 longer strength workouts, but I think I’m liking the short ones better so far.
Thats a great way to do it! Sometimes shorter workouts can be even more effective because you can really stay focused.
Most weeks, I lift 2x. In the winter I do it more because when it gets cold out, I want to stay inside! I alternate back/chest but every day I do core and my hip/glute injury prevention exercises. (Squatting and lunging bothers my ITB, unfortunately, so I have to stick with floor exercises for legs/glutes.)
I like to lift heavy weights with low reps because my goal is to get stronger and also I know this may sound superficial but I do like the look of my muscles!
I don’t think that sounds superficial! And I think there are a lot of benefits to lifting heavy. I definitely do more indoor workouts in the winter too.
I neglected strength training for quite a while, but since I started incorporating it into my routine, I’ve definitely felt the difference!
That’s great! I’ve heard alot of runners say that they notice a difference when they add it in.
I love strength training with all my heart! I swear it is the magic bullet that got me to Boston one year after I started distance running. I do a heavy strength workout twice a week with some lesser stuff here and there.
It really does work wonders! I think a lot of runners see the benefits once they start doing it consistently.