Strength Training Tips for Runners

Strength Training Tips for Runners

Attention Runners!

It has been a goal of mine to raise awareness about the benefits of strength training for runners as a personal trainer but also as someone who has witnessed the benefits first hand when I completed my first half marathon 2 years ago.

When it comes to competitive athletes who incorporate consistent strength training, runners are still living in the stone ages.

They haven’t quite dabbled in the world of strength training because of the common misconceptions of that it is going to slow you down and add bulk.

Wrongo!

There are many benefits to adding strength training when you are a runner. When you start to incorporate strength training you will notice that your running efficiency improves, your posture stays upright instead of collapsing as you get tired, you become less fatigued, your risk of injury decreases, running will feel easier, your metabolism increases and you will be able to run faster rather than slower.

Without boring you too much with the exercise physiology … when you put on more lean muscle tissue it actually allows you to exert more force in order to help you run faster and puts less pressure on your joints as it strengthens your bones.

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The first order of business when I asses a runner is that I look at their posture.

Posture Corrections

Typical bad posture is the head is jutted forward, shoulders are slumped forward and your pelvis tilts forward rather than a perfect upright position to run more efficiently.

By taking a look at their posture, it allows me to see what we need to work on together in order to achieve their goal of running more efficiently and faster.

There are three main things in order to change your running posture which is

  • increase your flexibility or mobility with regular stretching or by incorporating a yoga class every week.
  • increasing your shoulder stability.
  • increasing your back strength, core stability, as well as strengthening your glutes and hamstrings with lower body exercises to correct for the pelvis tilting forward.

You may even need to go and work with a physical therapist first before we start strengthening your muscles. If your goal is to run faster then we definitely need to be putting on lean muscle tissue without putting on mass which can be done, so no bulking here!

Click the exercise links below to see a demonstration video (YouTube).

Common Upper Body Exercises

Open Book Chest Mobility Exercise
Seated Row
Lateral Raises
Reverse Flys

Core Exercises

Plank Hold
Crunches
Double Leg Raises
Deadbugs

Common Lower Body Exercises

Squats
Lunges
Deadlifts
Hip Bridges
Prone HS Curls

The type of strength training program that you complete is dependent on your weaknesses and current fitness level. If you would like to be put on a strength training program I would suggest that you meet with a trainer in order to establish your current goals, do a fitness assessment, and see what your current issues are so that they can help you correct for them. They can also help you to understand why you are doing the exercises that they prescribe to know that it will only help you rather than hurt you to achieve your running goals this year.

Would you like a free fitness assessment? It comes for free with our Smart Start program, which is complimentary for all of our members and guests.

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About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

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