Strength Training for Runners

Strength training or weight training for runners will increase the strength of their bodies and help them to build up more strength in joints and muscles, increase endurance and minimize injuries.

Weight training helps in building strength in the muscles and strengthening the joints, tendons and ligaments. It also helps in conditioning the body.

In order to build endurance as well as strength, do lighter weights with more repetitions. Do a light warm up before lifting weights and stretch at the end of the session. A light warm up will help loosen the body and prepare it for the workout. The warm-up also reduces the possibilities of injuries since it loosens the muscles.

Running on up hills requires upper body strength as well as lower body strength. Weight training helps build up more strength in the upper as well as the lower body. Stronger legs help to run hills with more power. Weight training and hill training both should be a part of the weekly routine while training for a race.

The following areas need to be strengthened:

  • Upper body: biceps, back, shoulders, chest
  • Lower body: quads, glutes, calves, hamstrings, hips
  • Abdominals: abs

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