If you are avid runner, there’s a good chance that all you do is run – little or no time is spent stretching, weight training, or cross training. And let’s face it – when you are short on time, it’s common to only get done what feels necessary – for many of us that means those miles towards race training. The old school thought was that runners simply needed to run in order to improve. Some coaches and runners still practice that method, but many of us are fans of runners doing other things too. In this blog I am going to give you the rundown on why I as a coach and athlete am a fan in runners weight training, stretching and cross training. I am going to ask you to be open-minded and to remember that no two bodies are the same.
- In order to improve as a runner, you must run. There is no real substitute for running, and so you will spend most of your training time pounding the pavement.
- Runners often develop extremely strong bodies, but rarely balanced. This imbalance is often what leads to injury.
- Running tends to tighten the human body’s hips, muscles, and sometimes compromises range of motion. Even if you don’t notice your range of motion changing, a tight hip may slightly change your stride, causing potential pain or problems anywhere in the body from your hip to your toes. We are rarely designed to be 100% even on both sides, and very few of us are ambidextrous. We usually favor one side of our bodies. When doing something extremely repetitive like running, those imperfections often come out.
- Our arms counter our legs as we run, and can be a huge source of power and strength on the race course. Totally ignoring your upper body means your arms won’t be as strong as they could be, or in balance with our heavy, strong legs. Weight training and strengthening your body from the waist and up will give you the strength and power you’ll need for PRs.
- Our arms and legs swing from our core. Ignoring your core (front and back) means you won’t have a strong anchor. With a strong core, your entire body will feel like a harmonious running machine. You’ll be less likely to sink into your hips, collapse your shoulders, and fall apart on the race course.
- Weight training should work in harmony with your training. Lift heavy, 2-3 times per week, ideally on your hard run days, a few hours after your hard run. Be sure to refuel with a protein-dense snack after your workout.
- Weight training your legs will give you power, and ideally balance your body. That forward motion with running doesn’t tax or legs evenly. Becoming strong all the way around will prevent injuries due to imbalance in strength.
- Cross training is a great way to get in some active recovery. Swap in some time cross training (swim, bike, row, stair climb, elliptical) for an easy run day. Some time away from the pavement, while flushing out your legs is a great way to prevent minor aches and pains from getting worse.
- Every runner is different. Some runners can simply go out and run, and never experience pain, injuries or weakness. Many of us, however, benefit from not only running, but instead focusing on total body strength and wellness.
Think of the big picture – not just this season. In a prefect world, you want to stay injury-free for decades of running.