Why Do the Runners Have to Compulsorily Take Strength Training Sessions?

01st Feb 2022

First, we shall introduce what is strength training and its relevant importance. A form of exercise completed against resistance is strength training. Based on goals and fitness, the resistance used could be bodyweight, weights and resistance bands.
Strength training serves to be the key to muscle mass maintenance for improving metabolic rate, fitness, functional capacity and finally athletic performance.

Strength training is of great potential for reducing injury risks since the exercises correct muscle imbalances and improve muscle activation while increasing running biomechanics efficiency. The outcome is enhanced running performance.

Runners have to take strength training sessions from a registered class in Perth, and the number of sessions is determined by the distance of their runs. Ultra marathon and long-distance runners have to do strength blocks to initially build a solid strength base, and then decrease their strength training volume with running volume ramping up. Middle and shorter distance runners have to take an aim of 2 – 3 times per week on rest days or low volume training days.

Why Strength Training is of Massive Importance to the Runners?

These brief statements will explain how important is it for runners to take strength training.

a. Strength Training is helping at curing IT Band Syndrome.
b. Compared to healthy runners, the women with runner’s knees have weaker hips.
c. Strength or resistance training helps in improving runner’s economy by 8%.
d. Through strength training, 5k run becomes faster with muscle power and improved economy.
e. Weight lifting as a part of strength training helps in improving performance (speed), muscle power and running economy.

The Pronounced and Proven Benefits of Strength Training for the Budding and Experienced Runners.

By doing strength training, the runners can achieve their goals of becoming stronger, getting faster and losing weight. Here is how strength training enhances the running program.

1. Running Efficiency Increases

Falling apart of running form on grounds of being fatigued towards a long run or race’s end has its solution in strength training. The strength training exercises strengthen the core, thereby helping in improving and maintaining running form, rewarding greater running efficiency. Especially, important for long-distance events like a full or half marathon, strength training exercises initiate minor efficiency improvements for the runners to make huge differences covering the miles.

2. Injury Risks Decreases

The force of about 3 times body weight is exerted through each leg while running. So, having muscular strength and ability helps in absorbing each step for minimizing the load through joints. Hence, the injury risks and pains are reduced.

3. Muscle Activation Improves

Strength training saves the muscles from turning lazy – it helps in improving muscle activation and recruitment. When muscles are strengthened in isolation, then progressing to running-specific and multi- joint exercises helps in retaining muscle recruitment patterns ensures the right muscles’ contribution to runs.

4. Biomechanics and Running Economy Improves

Bio-mechanics is all about producing movements. By strengthening muscles, the body receives better support in ideal alignment at the time of running that further improves bio-mechanics. The runners can efficiently use their energy. Improving movement patterns initiates faster running with less energy wastage. The adequately trained long-distance runners improve up to 8% in running economy on following the resistance or strength training schedule.

5. Posture Becomes Better

Posture plays a huge influential role in daily life and also in running. Hunching slightly at the desk is an indication of slightly hunching over during runs. If the runners are rounding their shoulders while running and closing in the chest, then by all means they will not be getting the needed oxygen. It will be working against while working harder during runs. Strength training, especially for posture, massively benefits overall health and running.

6. More Calories Are Burnt

Strength training helps in burning more calories by shifting the pounds if the running activity is aimed at a weight loss journey. So, incorporating strength training sessions with a running regime is a win-win solution.

7. Endurance Improves and Fatigue Reduces

Strength training prepares the body to better deal with the stresses caused by running. Muscles can then perform for longer hours before they feel fatigued, thus helping in proper running form maintenance. Improving strength helps in fighting off cramping or hitting the wall during the long-distance race’s late stages.

8. Muscle Mass Maintenance Improves for the Older Runners

The aged runners might be extremely fit and active, still, they are susceptible to Sarcopenia, that is muscle mass decreasing with age. Reduced muscle mass increases the chances of injury risks of joints and soft tissues among aged runners. By taking strength training sessions, the older runners can maintain muscle mass and recruit muscles ability while running and also for general functional capacity.


Strength training stands out to be a distinctive essential supplement to every runner’s roadwork since it is great for strengthening muscles and joints to improve race times and decrease the risk injuries. To perform at full potential, the runners take a comprehensive approach to their running regime, that is they target the fitness areas like flexibility, mobility, balance and strength. Strength training wins in all these areas.

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