I want to talk about strength and running.
They go hand in hand.
So many runners (myself included when I started running) want to focus on just speed, endurance, and actually completing the miles.
This method will help you finish races most definitely, but not finish them strong and help in the long run.
Strength training days are almost as important when training for a race as your long run days.
What do I mean by strength?
I break up my strength workouts are in three main chunks: Legs, Arms and Back, and Abs.
Lifting, squatting, and planking, I guarantee you will do wonders to your running!
I am a firm believer in the power of the free-weight for arms. Free-weights force you to engage multiple muscles in your arms at a time and provide an overall strength that is not just in your arms but your back too. My personal favorite is chest presses but things like rows and deadlifts are very important to strengthen your lower back so you can maintain proper form while running.
I am a firm believer in the power of the squat and lunge for leg strength. My general rule of thumb is: if you aren’t doing more squats than you are miles, it was a week wasted! Mix it up with cardio jumping squats, weighted squats, or any of these! Leg strength will help you power through those long runs and increase your turnover while running.
I am a firm believer in this 8 minute ab video if you can get past the terrible 80’s music and just forcing yourself to do abs. This is actually my least favorite strength training workout BUT I know a strong core equals strong form which equals faster mile splits.
Now that you have a little insight in my workouts, I want to encourage you to find your sweet spot! By integrating strength into my race training I have been able to shave almost a minute off my mile times!
So get out there today and lift!