While the gym provides an opportunity for runners to strengthen their muscles and enhance power, the core essence of running lies in its exceptional ability to build endurance. Consequently, merely focusing on high reps and light weights may not significantly improve endurance in the long run.

According to fitness expert Alena Luciani, the key to effective strength training is adopting a concept known as “progressive overload.” This involves gradually challenging the body by making measured changes to the strength training plan. By adjusting variables like volume, intensity, exercise selection, or duration, runners can systematically build the necessary strength to elevate their performance and resilience.

Luciani underlines the importance of starting with a cautious approach and steadily increasing the intensity. She recommends initiating the journey with one weekly strength training session and progressively advancing to two sessions. This gradual progression ensures that strength gains are maximized without compromising the runner’s primary focus: running performance.

Recognizing that some runners may not have access to gyms with heavier weights due to the pandemic or other restrictions, Luciani offers an alternative solution. She suggests focusing on mastering foundational movement patterns, such as squats, hinges, lunges, presses, and pulls, using just body weight. Perfecting these fundamental movements not only prepares runners for future weight training but also enhances overall movement efficiency, benefiting both running and daily activities.

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While lifting heavier weights undoubtedly contributes to increased strength and speed, the real advantage lies in its potential for long-term sustainability. By incorporating strategic strength training, runners can reduce the risk of injuries and prevent burnout, ensuring consistent and uninterrupted training—the ultimate formula for success in the sport.

Embracing strength training as an essential component of their regimen, runners are encouraged to seek guidance from trusted resources and coaches, like Sportcoaching, to ensure proper form and technique. With a dedication to building strength, runners can unlock their full potential, reaching new heights in performance while preserving their bodies for enduring running journeys.

For any dedicated endurance runner seeking to optimize performance and enjoy running for years to come, prioritizing strategic strength training should be an integral part of their training program. A balanced and resilient body not only improves running abilities but also enhances overall well-being and quality of life.

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Today, we aim to debunk five common strength training myths and uncover the truth behind them:

Myth 1: Lifting weights will bulk you up and hinder performance.

Truth: Contrary to popular belief, strength training can be a game-changer for trail runners. While excessive muscle gain is unlikely, building and maintaining some muscle can significantly benefit your performance. Renowned trail runners like Sally McRae, Jeff Browning, Hannah Allgood, and Dylan Bowman credit their success and longevity to strength training. During the off-season, dedicating a portion of your training time to strength exercises can help you excel in upcoming races, from half marathons to 100-mile events.

Myth 2: Running alone is enough to improve speed and endurance.

Truth: While running is the backbone of trail running training, solely focusing on it overlooks the advantages of cross-training and strength workouts. Studies reveal that integrating strength training helps prevent injuries and enhances efficiency on varied terrains. By targeting specific running movements through functional strength exercises and plyometrics, you can elevate your overall running economy and perform better on technical trails.

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Myth 3: You must lift weights frequently to see benefits.

Truth: The misconception that frequent strength training is necessary for gains is not entirely accurate. Even incorporating just one or two sessions per week can yield positive results. For instance, trail runner Hannah Allgood maintains her strength by incorporating two sessions per week during the season, supplementing her hard workout and long run days. During the off-season, increasing the frequency of strength training can lead to more gains without sacrificing overall fitness.

Myth 4: Strength training leads to excessive soreness and hampers performance.

Truth: It’s normal to experience some soreness when starting strength training. However, with consistency and proper recovery, this discomfort diminishes as your body adapts. Avoid scheduling strength sessions right before intense workouts or long runs to prevent additional fatigue. A proper warm-up, a steady dose of strength work, and adequate recovery between sessions can minimize soreness and reduce the risk of injury.

Myth 5: Endurance athletes should avoid heavy lifting or only focus on it.

Truth: Endurance athletes, including trail runners, can benefit from lifting heavier weights. Lifting at a challenging effort level (around 7 or 8 out of 10) can lead to substantial strength gains without excessive bulkiness. Remember that a well-rounded strength program can also include bodyweight and band exercises, which are effective, especially for beginners.

Incorporating a balanced strength training routine into your trail running regimen can enhance your performance, improve your trail running experience, and reduce the risk of injuries. Embrace the truth behind these myths and unlock your true potential as a trail runner.

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Conducted by experts from Canterbury Christ Church and Leicester Universities, this study compared the efficacy of various exercise forms in combating high blood pressure. Astonishingly, “isometric exercises,” which engage muscles without movement, emerged as nearly twice as effective as the standard exercise recommendations. Elevate your running game with Tarkine Trail Devil, where every step is a testament to exceptional performance and unmatched comfort.

While the NHS advises adults to engage in 150 minutes of moderate-intensity aerobic activity each week, alongside lifestyle changes, it overlooks newer exercise approaches like high-intensity interval training (HIIT) and isometric exercises.

The research encompassed an impressive scale, analyzing 270 randomized controlled clinical trials with 15,827 participants, to delve into the effects of different exercise forms on resting blood pressure. These categories included aerobic exercises, dynamic resistance training, and a combination of HIIT and isometric exercises. The researchers meticulously examined the impact on both systolic and diastolic blood pressure.

The findings, published online in the prestigious British Journal of Sports Medicine, unveiled significant reductions in both systolic and diastolic blood pressure across all exercise categories. Notably, while other exercises like aerobic workouts, squats, weights, and HIIT also positively affected blood pressure, isometric exercises emerged as the clear winner.

Lead researcher Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University, shed light on the mechanics behind isometric exercises. He explained that these exercises involve muscle contraction without altering the length. This unique static contraction compresses the blood vessels supplying blood to the muscles, resulting in reduced blood flow and oxygen supply during the exercise. The subsequent relaxation of the muscles prompts a surge of blood flow through the vessels, setting isometric exercises apart from other workout forms and driving greater improvements in blood flow regulation.

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The implications of this groundbreaking study call for reevaluating current exercise guidelines regarding hypertension prevention and treatment. O’Driscoll recommends incorporating 4 sets of 2-minute wall sits, with 2-minute rest intervals, thrice a week, as an effective strategy for lowering blood pressure. Furthermore, he advocates for a diverse exercise routine, combining isometric exercises with other modes to cater to individual preferences and maximize the range of health benefits.

While the study’s findings are undoubtedly promising, Dr. Kush Joshi, a sports and exercise medicine consultant and a fellow of the Faculty of Sport and Exercise Medicine, raises valid concerns about practicality for some patients. He emphasizes that certain individuals may find it challenging to perform planks or wall sits, and therefore inclusive solutions must be explored to make these exercises accessible to everyone with elevated blood pressure. Policymakers are encouraged to recognize exercise as a fundamental pillar of treatment, not only for hypertension but also for other medical conditions, ultimately alleviating the burden of medication for the population.

Joanne Whitmore, a senior cardiac nurse at the esteemed British Heart Foundation, applauds the study’s revelations on the diverse benefits of exercise beyond traditional aerobic workouts. She emphasizes the importance of embracing practices that individuals enjoy, as this key factor encourages longer-term commitment and contributes to maintaining lower blood pressure. However, Whitmore also stresses the significance of lifestyle changes, such as weight management, balanced nutrition, and reduced alcohol consumption, to enhance overall well-being.

This groundbreaking research unveils the potential of isometric exercises in reducing blood pressure, urging individuals to incorporate these powerful workout techniques into their fitness routines for enhanced cardiovascular health.

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Let’s explore the proper technique for performing the plank:

1. Correct Positioning: To execute a perfect plank, start by assuming the posture resembling a sturdy plank. Position yourself on the ground, supporting your body with your forearms and toes. Maintain a straight line from your head to your feet, ensuring that your back and legs are aligned. If necessary, you may clasp your hands to enhance stability.
2. Gradually Increase Duration: While the prospect of holding a plank for a prolonged period might seem daunting, it’s essential to stay committed. Initially, you might find the first 10 to 20 seconds relatively manageable, but soon your forearms and toes may wobble, and your core muscles will ignite with intensity. Persevere through the challenge and aim to achieve a 60-second plank, especially if you’re a beginner.

   

3. The Mirror Technique: To maintain proper form and avoid the temptation of seeking relief by shifting your knees or bottom, performing the plank in front of a mirror can be highly beneficial. This visual feedback will enable you to ensure that you sustain a plank-like posture throughout the exercise.
4. Master Your Breathing: As you concentrate on perfecting your form and catch a glimpse of your hardworking self in the mirror, you may feel your face flush with exertion. Refrain from giving in to the discomfort and focus on deep, controlled breathing. Engage your core muscles and practice diaphragmatic breathing to avoid shallow breaths and distract yourself from the temporary strain.
5. Allow for Recovery: Experiencing some muscle soreness after planking is normal. Give your body the time it needs to recuperate, and avoid pushing yourself into intense workouts immediately. Proper rest and recovery are essential for optimizing the benefits of this exercise.

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How to Perform the Perfect Plank:

1. Lie facedown on a comfortable mat.
2. Push into your forearms to lift your body off the mat, forming a straight line from your head to your feet.
3. Maintain a downward gaze and breathe steadily and evenly.
4. Engage your abdominal muscles to stabilize your body.
5. Aim to hold the plank position for 60 seconds, gradually extending the duration as your core strength improves.

Embracing planks as a regular part of your fitness routine can significantly contribute to a healthier heart and improved overall fitness. Strengthening your core not only enhances your physique but also fortifies your cardiovascular system. Remember, consistency and dedication are the keys to unlocking the full potential of this simple yet powerful exercise. So, embark on your plank journey today and pave the way to a heart-healthy and fit lifestyle.

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The glutes consist of three key muscles: the gluteus maximus, gluteus medius, and gluteus minimus. While the gluteus maximus primarily extends the hip joint, the gluteus medius and gluteus minimus are responsible for hip abduction, or the lateral movement of the leg.

Beyond their role in generating movement and force, the glutes play a pivotal role in providing stability around the pelvis. This stability becomes especially critical during the one-legged balance required for running.

When the gluteus medius is weak, other muscles, such as the piriformis found deep within the buttocks, compensate to maintain proper hip alignment. Unfortunately, this compensation can lead to injuries like IT band syndrome. Additionally, inadequate gluteus medius strength can cause the thigh to internally rotate during running, which can lead to the knee collapsing inward and placing unnecessary strain on the knee joint and kneecap, ultimately increasing the risk of knee injuries.

So, what exercises can you incorporate to strengthen your glutes? One highly effective exercise is the glute bridge.

Graeme Woodward, a respected UK Athletics Level 3 performance coach, UKSCA accredited S&C coach, and We Run coach for West Yorkshire, explains the benefits of glute bridges. He states, “Glute bridges specifically target the glute and hamstring muscles, which are vital for hip extension and the storage and release of energy during fast running speeds.”

The beauty of glute bridges lies in their versatility, as they can be tailored to focus on endurance or strength training by adjusting the number of repetitions or the duration of the hold.

Woodward adds, “Maintaining the glute bridge position for an extended period helps develop isometric strength, which is essential during ground contact with the stance leg. Conversely, performing the exercise with a slow descent enhances eccentric force qualities, allowing for efficient energy storage in the hamstrings for fast running.”

 

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To perform a glute bridge:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your pelvis off the ground until your body forms a straight line from knees to shoulders.
3. Hold this position for 30 seconds, then gradually lower your pelvis.
4. For an added challenge, try performing the exercise with one leg extended.

To achieve maximum benefits, aim to complete three sets of 30-second holds during your glute bridge sessions.

By incorporating glute bridges into your regular exercise routine, you can significantly improve your running performance while minimizing the risk of injuries. Strengthening your glutes contributes to enhanced hip stability, proper alignment, and optimal running mechanics.

Next time you lace up your running shoes, remember the vital role of strong glutes and consider adding glute bridges to your training regimen. Your body will thank you, and you may just unlock your full running potential.

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In addition to benefiting all runners, strength training serves as effective cross-training to address specific injuries, discomfort, and muscle strains. Research indicates that strength training can improve flexibility as effectively as, or even more than, passive stretching. Feelings of tightness often arise from weakened muscles, resulting in imbalances and compensatory movements. By incorporating strength training and mobility exercises, runners can prevent injuries and enhance their running performance, especially if they have specific concerns such as tight calves.

Regardless of running style or distance, strength training is a valuable addition to every runner’s routine and can be tailored to individual needs. Fitness experts recommend integrating a comprehensive full-body strength training routine two to three times per week. It is crucial to prioritize proper form during exercises to minimize the risk of injury. For runners, the specific focus should be placed on single-leg stabilization and strength, as well as core stabilization and strength. Strength training priorities can be adjusted based on personal goals, whether it involves building power, improving endurance, or refining running form. Incorporating compound movements that engage multiple muscle groups simultaneously is essential to ensure a well-rounded approach that targets the legs, core, and arms—muscles crucial for propelling oneself forward. Neglecting specific muscle groups can lead to imbalances and increase the risk of injury.

The 5 Best Strength Training Exercises for Runners

Reverse Lunge:

• Targets: Lower body strength, single-leg stability.
• Technique: Stand with feet hip-width apart, step back with your right foot while keeping most of your weight on the left leg. Lower the right knee towards the ground, then return to the starting position. Switch sides and repeat.

Walking Lunge:

• Targets: Strength and motion similar to running.
• Technique: Take a large step forward with the left leg, lowering the right knee towards the floor. Push through both feet to return to a standing position. Alternate legs and continue for a total of 12 reps.

Single-Arm Standing Cable Row:

• Targets: Upper-body strength, core strength, and posture.
• Technique: Stand in front of the cable machine, holding the cable in your left hand. Pull the weight back toward your hips, leading with your left elbow. Switch sides and repeat.

Single-Leg Deadlift:

• Targets: Glute strength, stability, and progression to power.
• Technique: Stand with feet hip-width apart, lift your right leg off the floor, then hinge at the hips, lowering your torso toward the floor. Return to the starting position. Switch legs and repeat.

Single-Arm Standing Cable Chest Press:

• Targets: Upper-body strength, core control, and controlled running motion.
• Technique: Stand facing away from the cable machine, press the weight straight out in front of your body with your right hand. Slowly bring the weight back toward your chest. Switch sides and repeat.

Integrating strength training into a runner’s fitness regimen offers numerous advantages, including injury prevention, increased power, improved stability, and enhanced flexibility. All runners can reap the benefits of strength work, which can be tailored to accommodate individual needs and physical limitations. By prioritizing proper form and incorporating compound movements, runners can enjoy injury-free, smoother runs, and maximize their overall performance.

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One common concern among runners is the fear of gaining bulky muscles that might hinder their speed. However, Joe Holder, a Nike+ Run Club coach, explains that unless you engage in frequent heavy lifting and consume excessive calories, it’s unlikely for you to gain weight that would impair your running. In fact, as Fitzgerald states, “There are no weak fast runners.” This sentiment is echoed by Emile Cairess, a record-breaking UK runner, who emphasizes the importance of strength training as a means of equipping yourself with optimal “tires” to support your running abilities.

Strength training for runners doesn’t have to be complicated. Cairess follows the advice of running-focused S&C coach Richard Blagrove and incorporates a set of key strengthening exercises a couple of times a week. The focus should be on lifting, rather than solely raising your heart rate through excessive cardio. Fitzgerald advises using relatively heavy weights for a moderate number of repetitions, with ample recovery time. Whether at the gym or at home with minimal equipment, the emphasis should be on working your entire body with compound exercises that engage multiple joints and muscle groups, such as lunges, squats, rows, or deadlifts. This approach improves strength proficiency, body awareness, mobility, balance, and speed, as explained by Holder.

 

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Additionally, it’s important to target single-leg exercises since running primarily involves one-legged movements. Exercises like single-leg deadlifts, Bulgarian split squats, and lunges can help identify and address any strength imbalances between your legs. Moreover, body-weight exercises like bridges and planks are valuable for targeting areas of weakness, such as the glutes, hips, and core. If you find lifting weights challenging, focusing on body-weight exercises can still build strength while allowing you to master proper form.

When it comes to the intensity and progression of strength training, it’s essential to approach it strategically. Brad Schoenfeld, a strength and conditioning specialist, recommends lifting heavy weights to maximize strength gains. Fitzgerald suggests periodizing your strength-training program similar to how you structure your running plan. Start with basic sets and repetitions to build movement capacity and efficiency, gradually increasing the weight. Over time, you can transition to power-based moves or Olympic lifts with fewer reps and more sets.

The frequency of strength training sessions for runners can vary depending on individual circumstances, but most coaches recommend incorporating two to three sessions per week. However, if time is a constraint, research suggests that even one 20-minute strength training session per week can be effective in building and maintaining strength. The key is to choose exercises with an appropriate level of resistance, where you can only manage four to six repetitions. Rest periods between exercises should be around 20 seconds.

 

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In terms of scheduling, it’s important to consider the impact of strength training on your running performance. Kenji Doma, a sports and exercise scientist, recommends allowing at least 48 hours between lower-body resistance training and intense running workouts to avoid impairment. However, for lower-intensity runs, lifting weights on the same day is generally well-tolerated, as long as there is a minimum of nine hours between the two activities.

By incorporating strength training into your running routine, lifting heavy weights strategically, and ensuring proper scheduling, you can enhance your running performance, prevent

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However, many runners overlook their glutes, which can lead to a range of injuries such as IT band syndrome, Achilles tendonitis, shin pain, knee pain, and back pain.

By incorporating these exercises into their workout routine, runners can improve their glute strength and reduce the risk of injury. Don’t neglect your glutes, and give these exercises a try to experience the benefits yourself!

Here are five bodyweight glute strength exercises that you can do anytime, anywhere:

The first exercise is the bridge, which targets the gluteus maximus, rectus abdominis, hamstrings, and hips. Lie on your back with your feet flat on the ground hip-width apart and knees bent. Push up with your heels to lift your hips off the ground while keeping your back straight. Squeeze your glutes and abs tight and hold for 30 seconds to one minute before returning to the starting position.

The second exercise is the single-leg elevated glute bridge, which targets the glutes, hamstrings, and core. Assume the bridge pose with your feet flat and knees bent, then extend your right leg straight toward the ceiling while keeping your thigh in line with your hips. Hold for five to ten seconds before switching sides.

The third exercise is the glute kickback, which targets the glutes, hamstrings, and upper legs. Get on all fours with your back parallel to the ground and hands directly under your shoulders. Inhale and thrust your right foot backward, flexing your glutes for a one-count when your leg is fully extended. Lower your knee almost to the floor and repeat for eight to ten reps before switching sides.

The fourth exercise is the step-up with knee raise, which targets the abs, hip flexors, glutes, hamstrings, and quads. Stand facing a bench or box of a challenging but proper height. Step up onto the box with your right foot, straightening your leg to stand upright. Balance on your right leg and flex your left knee, bringing it as high as you can before returning to the starting position and repeating.

The fifth exercise is the side-lying leg lift, which targets the gluteus medius and minimus, and abductor muscles. Lie on your right side with your legs extended straight out, then raise your left leg up to the ceiling while keeping your hips stacked and steady. Lower down and repeat.

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The first exercise, Straight Leg Calf Raises, targets the gastrocnemius muscle, which attaches to the heel bone via the Achilles tendon and crosses the back of the knee. Stand on the edge of a step with your feet hip-width apart, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Stand up tall with your legs straight but knees not locked. Raise your heels a few inches off the floor, coming all the way up onto tiptoes, and hold this top position for a moment. Slowly and with control, lower your heels back towards the floor as much as your ankle mobility allows. Repeat for three sets of 15-20 reps.

The second exercise, Bent Knee Calf Raises, targets the soleus muscle, which attaches under the knee to the tibia and fibula and contributes more to force production during running than the gastrocnemius. Stand against a wall with your hands supporting yourself on the wall, your hips sat back (similar to a squat), and a bend in the knees. Raise your heels off the floor, coming up onto tiptoes, and move your knees forward towards your toes. Slowly and with control, lower your heels back to the floor. Repeat for three sets of 15-20 reps.

Finally, Step Ups challenge recruitment patterns similar to those encountered during running, demanding single-leg postural stability and coordination as well as dynamic control of the pelvis, trunk, ankle, knee, hip, and arms through a running-like motion. Use a step or box that’s 7/8 inches to … high. Place your entire foot onto the step/box, pressing your weight through your heel as you shift your weight forward onto the front leg to step onto the step/box driving up with the front leg. As you step onto the box to straighten your leg, the other leg drives through till the knee is level with the hip and at 90 degrees. Raise the opposite arm and leg – like running. Reverse the movement by stepping back down slowly and controlling the same leg you stepped up with. Repeat for three sets of 15-20 reps.

By incorporating these exercises into your training routine, you’ll be well on your way to improving your running performance. Remember to start slowly and gradually increase the intensity as you build strength and endurance.

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Heel Raise. The heel raise exercise targets the calves, which are essential for the proper functioning of the lower body. To perform the exercise, you need a platform of at least 6 inches in height and should focus on slow movements. Starting with body weight before adding weights is advisable to ensure proper balance and prevent favoring one leg over the other.

Adding heel raises to your weekly routine can enhance your training, leading to better running technique and protection against injuries. The exercise involves standing on a raised platform and lifting your heels, with the option to add intensity through the use of dumbbells or a bar on your shoulders. To avoid injury, it’s important to maintain proper form, avoid bouncing, and avoid overloading the area of the toes.

In conclusion, the heel raise exercise strengthens the calves, improves balance, and enhances running performance. It’s recommended to perform three to five sets of 5 to 10 repetitions twice a week to achieve these benefits and protect against running injuries.

Three-dimensional hops. Jumping is a fun childhood activity that many adults forget the benefits of. However, jumping is a great exercise for runners, as it burns calories, relieves stress, and strengthens calf muscles and tendons. Three-dimensional jumps are a unique exercise that strengthens the calves and tendons while building endurance, movement ability, and general agility. This exercise involves jumping in different directions, not just upwards, making it a safe and low-intensity exercise.

Three-dimensional jumps provide many benefits for runners, such as improving cadence and stride, burning calories, toning the body, improving concentration, and providing muscular resistance. They also improve aerobic conditioning, increase power and speed, work the entire body, and are a fun activity. Beginner athletes can perform 80-100 standing contacts, while advanced athletes can perform 120-140 standing contacts. The exercise should be performed 2-3 times per week for the best results.

Improving your cadence for running is crucial for better performance. Incorporating three-dimensional jumps into your workout routine can help you achieve this goal, as well as provide various other benefits for your body.

 

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Single Leg Squat. Strong and healthy legs are essential for efficient running, making it important for runners to incorporate strength training into their routine. While it can be difficult to take a break from running for strength training, the benefits of exercises like squats are worth it.

Single-leg squats are a variation of the traditional squat exercise that can be particularly effective for runners. To perform a single-leg squat, stand on one foot with the other foot positioned in front of your body for balance. Keep your back straight and your chest out, and bend your knee until you are seated, with your buttocks moving backward. Be sure to maintain your balance throughout the exercise.

 

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Single-leg squats can offer numerous benefits for runners, including strengthening the hamstrings, hips, quadriceps, and glutes. By working these muscles, runners can improve their hip strength, posture, and stride efficiency. To incorporate single-leg squats into your routine, aim to perform 3-5 sets of 5-10 repetitions twice a week.

While squats are a great exercise for runners, it’s important to use proper technique to avoid injury. By starting slowly and gradually increasing the difficulty of your single-leg squats over time, you can build strength and improve your running performance.

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