Find your strength training program
Running is often defined as an easy and not expensive activity; you don’t need expensive equipment, and you don’t need to take specific lessons to learn how to do it, but it can turn into a very expensive sport. We learn how to run when we are kids; it’s so natural and spontaneous, but when we become adults, we live a sedentary life, and our body doesn't move as often as when we were kids. When we want to start running (again), it’s like starting something from scratch; it doesn’t feel so natural, and consequently, we tend to build wrong habits and postures. Wrong habits and weaker bodies increase the risk of injuries, therefore, strength training becomes a key element if you want to improve your mobility, flexibility and reduce the risk of injury. Strength training is essential for all runners at all levels, but it is especially important for long distance runners.
Many runners neglect the importance of strength training. Running and strength training go hand in hand. If you want to become a strong runner, you need to run. It’s a simple concept. However, since running is a high-impact activity, runners need to build a strong body, strengthening not only their legs but also the core (YES! abs, glutes, and hips). For me, a stronger body means a stronger runner. In reality, a stronger body - and a stronger core - guarantees lower risk of injuries, running more efficiently, and shorter period of recovery after strenuous training or racing.
Where do I find the time for strength training? Can I skip strength training if I'm running 4-5 times a week? Short answer, NO
Somebody can argue that with limited time, it becomes hard to find extra time for strength training. We all have busy lives with family, kids, work, etc. In the beginning it’s also overwhelming trying to put all the puzzle together. I recommend building a strength training routine that you're comfortable with and you know that you can do on a regular basis and that it will become easier to implement in your schedule. In fact, you don’t need to spend tons of hours at the gym and you can alternate different exercises each time, targeting different muscle groups.
You have options. You can strength train in your recovery and easy days (2-3 days a week during your training and 4-5 times when you’re off training). As an alternative, you can follow a strength training program that includes a quick workout every day. It’s shorter, but it’s every day. You can spend 15 min every day after your run (this doesn’t replace your dynamic warmup that is mandatory before every run). You can choose the option that works best for you and fits your schedule. It's important that you’re dedicated and do all the exercises.
Moreover, you can comfortably do your strength training exercises at home when it’s more convenient for your schedule. You don’t need to sign up for a gym membership, and you can do many exercises at home with little or no equipment (e.g. resistance bands and dumbbells). If you’re not a professional athlete, it’s a myth that you need to spend many hours at the gym or lift super heavy weights. You don’t have to develop bulky muscles, but simply a lean and toned body that supports you in your run. The exercises should be runner-specific, replicating the running movements. Single-leg exercises are excellent.
Balance your leg exercises with planks (or variations such as side and elbow planks) and abs (dead bug, hollow holds..). If you’re short on time, your strength training routine should at least include planks, bridges, clams, squats, and lounges. In addition, you should add specific exercises to strengthen weak areas if needed. Finally, if you are new to strength training, start with small exercises. As with anything else, when you build a new habit, start with baby steps, and most importantly, always listen to your body.
My suggestion is to define the best option that fits your schedule, based on your commitments and habits. Be focused and dedicated to following your program.