Strength training for endurance runners

I currently train several ladies who compete in marathons and even some ultra-marathons and its great to hear how much strength training has helped them to improve for these.

A few of them were apprehensive at first as to how it would actually help but now they say how much it has helped not only their running performance but also overall confidence.

Benefits:

Reduced risk of injury

• builds stronger muscles, tendons and ligaments

Improved running form

• training the muscles will enhance stability and body control over the varying ascents/descents of longer runs

Better running performance

• maintain a faster pace for longer before fatiguing

Can boost mental resilience

• strength training can increase confidence and focus which will be beneficial during challenging races

Where to start:

How often?

aim for 2-3 sessions per week

When should you train?

• allow for rest before longer runs and aim to train on shorter run days

• it's best to run before strength training to reduce fatigue on your runs

How should you train?

• include full body workouts

• a focus on single leg and single arm work as these work independently when running

• higher rep ranges to increase muscular endurance