Strength Training For Runners Increase Achievements And Reduce Injuries

By: Evie Langford
If you are a veteran sports player, you have always known this: our body is complex, it has a close connection between all the organs, and when one this is affected immediately followed by other organs affected.

This also means that when one of the organs is healthy, it also brings with it other organs on the network, or many other healthy organs will assist in pulling the other healthy organ with it.

This we can completely apply to the fitness training for running.

When you run, your lower body means your leg muscles are very strong, but if you only practice keeping your leg muscles strong, the result will not be as much as you support your upper body.

Strength Training For Runners Increase Achievements And Reduce Injuries
Strength Training For Runners Increase Achievements And Reduce Injuries

Your abdominal muscles, back muscles, and hips will be healthy and will support your body, your legs will be stronger, you will get great results.

Most people will opt for jogging when looking for a physical activity that will get them outdoors that can provide a mental solution and have many health benefits.

The set is almost a physical activity for the whole body with such a strong impact on the cardiovascular system, many athletes could not find any more training to match their efforts. Strength training for runners is also critical for the performance and the prevention of injuries.

This tutorial will give you a solid reason to answer the question of why you should incorporate strength training into your training program.

Read on to discover the many benefits of strength training for runners. Now BellyFatZone invites you to refer to this article together!

Start with strength training

Joggers – whether for the first time training or as an experienced runner – will often feel that they don't have enough time to incorporate strength training into. the training sessions according to their plan.

Schedule a time to gain strength

Training for an endurance discipline can be scheduled typically 4 to 5 sessions per week. With such an allotted time, it can be easy to feel overwhelmed by the idea of ​​adding strength training.

You can do some strength training after finishing each short run, or add resistance training as part of a positive recovery day.

Alternatively, it forces you to spend time focusing on strength training exercises that improve performance to increase muscle endurance and avoid injury.

With a thick workout schedule, it can be easy to feel overwhelmed by the idea of ​​adding strength training exercises to the mix.

Either way, it is imperative that you spend time focusing on performance-enhancing strength training moves to build muscle endurance and prevent injury.

Strength training: Not just for bodybuilders

Strength training: Not just for bodybuilders

There is a misconception that you can be a strength-oriented or endurance athlete, not both.

This may be true in the case of professional levels where it is difficult to excel in both strength and endurance; however, one exercise activity has a place in the program of the other.

For example, professional soccer players spend as much time in the gym as training in the field.

Train strength, also known as ” practice tolerance ” ( “resistance training”), is a process of improving the ability of the body parts in order to increase the strength and speed, the requirements that the You will have to be there when performing the quests.

At the same time, strength training also reduces the tension and pressure on your body in the same motion.

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Massive muscular system

Muscles are one of the seven great systems of the human body; Every move your body makes is the result of the muscular system putting pressure on the body's bones.

Muscles are connected to bones by using connective tissues such as tendons and ligaments. When muscles contract or contract, the bones move, pivot, and rotate to create the desired movement.

Your muscular system can work in three different ways:

  1. Muscles can perform eccentric movements as they stretch, or force away.
  2. Muscles can perform concentric movements when they shorten or pull forces back to the body.
  3. The muscle can perform fixed tasks like lifting and holding a mass without changing its length.

An example of these activities is a person performing manual labor as part of his or her daily job.

They lift, move, and hold heavy weights every day to perform daily professional tasks.

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Strength training this worker not only makes these jobs easier, but also strengthens their muscular systems, their bones, and their cardiovascular systems. the level of these jobs is actually becoming more secure.

As a result, the person is less susceptible to injury, and work performance can be significantly improved.

Furthermore, they can move much faster, carry heavier loads, and become less tiring after a day's work.

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Which exercise is best for you and your jogging goal?

There are also a few exercises that will train your body to perform the three types of muscle movements so how do you know what to do?

Which exercise is best for you and your jogging goal?

The truth is, there are many exercises you can do to help strengthen your body. And since there are so many exercises it is also difficult to know where we will start.

The simple goal is to make your body stronger so that it can more effectively take on the tasks you are assigned to.

In short, putting any extra load ( adding weights, adding traction, or anything else with weight ) on your body can help achieve this goal. Pursuing a particular program, however, is like having a roadmap for the fastest and most effective path to take.

At the body's organizational level, strength training contains many benefits that affect many muscle systems. Your muscles will increase the strength to move the extra loads.

The bones in the skeleton become stronger and less brittle, a common problem among women. The cardiovascular system will improve as your heart will adapt to increase blood flow and pulse.

Overall, strength training has many of the same benefits for your body as running.

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How to apply for runners?

How to apply for runners?

Your heart rate increases, your blood pressure increases, muscles, and joints are affected every step of the run.

In the same way, that strength training for the worker mentioned above helps him increase productivity, strength training for a runner has the same effect whether it's short or long runs. and also on competition days.

Jogging, in which case the stress and need to put on the body can be repetitive. The force of your body goes down to your knees, keeping your center of gravity stable, all of which are certain demands on your body forcing each system to work together in perfect harmony.

The injury occurs when there is an instability inside the system and a part of the machine is forced to compensate with each step.

Strength-training exercises help keep your body's systems in a steady-state. It keeps your muscles strong and your tendons and ligaments agile to the impact of the forces exerted on them; and when done correctly, it can identify weakness before an injury has a chance.

10 strength training exercises:

Walking lunges

Reps & sets: 8 reps on each side; 2 sets

Benefits: Improves single-leg balance for improved stability and coordination when you run. Also increases stride length helping you to run faster.

  • Stand with your feet shoulder-width apart.
  • Take a big step forward with one leg and lower your body and rear knee towards the floor, making sure it doesn't make contact.
  • Keep your front knee over your ankle and your body upright.
  • Push off your rear leg and step your front leg backward to meet your rear leg.
  • Repeat alternating your lead leg.
  • To make this exercise more challenging, hold a dumbbell in each hand by your side (choose a weight that's suitable for you). Alternatively, to work your core more, hold a medicine ball in both hands out in front of you. As you step forward to lunge, keep your arms straight and bring the ball up above your head. Lower it down as you step back to standing.

Single-leg deadlift

Reps & sets: 10 reps on each side; 2 sets

Benefits: Strengthens the glutes and hamstrings to increase running power, while also improving stability for reduced risk of injury.

  • Stand tall with a dumbbell or kettlebell in your right hand.
  • Take your left foot off the floor and extend your left leg behind you. Bend forward at the hip, keeping your back straight and your right arm extended towards the floor.
  • Keep a slight bend in your right knee, and keep your hips level.
  • Bring the weight almost to the floor and your back as close to horizontal as you can, before returning to the start position and repeating on the other side.

Superman/back extension

Reps & sets: 10 reps; 2 sets

Benefits: Helps strengthen the middle and upper back for a more stable, upright running posture and improved running efficiency.

  • Lay face down with your hands by your ears, palms facing down.
  • Lift your chest and shoulders off the floor and squeeze your shoulder blades together. Keep looking at the floor to avoid stretching your neck.
  • Lower to the start position and repeat.

Glute bridge

Reps & sets: 15 reps; 2 sets

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Benefits: Targets the glutes for improved activation when you run. This will help you to keep your pelvis level and your legs, pelvis, and torso aligned when you run, boosting your stability and therefore your running efficiency.

  • Lay on your back with your arms by your sides and your feet flat on the floor.
  • Raise your hips towards the sky to create a straight line between your knees, hips, and shoulders.
  • Keep your shoulders on the floor to protect your neck.
  • Hold the position for two seconds before lowering slowly back down and repeating.
  • To make this more challenging, hold your arms outstretched above you.

Leg raises

Sets and reps: 10 reps; 2 sets

Benefits: Strengthens your hip flexors which are responsible for knee lift when you run. Also works the lower abdominals for a more stable torso.

  • Lay on your back with your arms by your sides.
  • Bring your feet together and raise them up as close to vertical as feels comfortable.
  • Lower them slowly back to an inch above the floor and repeat.
  • To make it easier, perform the exercise using one leg at a time.


Reps & sets: 10 reps; 2 sets

Benefits: Strengthens the chest, shoulders, and aims to improve posture and arm drive while running.

  • Lay face down with your hands on the floor on either side of your chest. Your toes should be tucked under.
  • Press down into your hands, raising your body off the floor. Keep your body straight and avoid stretching your neck.
  • When your arms are almost fully extended (don’t lock your elbows), lower your body back down, almost to the floor, and repeat.

Dumbbell row

Reps & sets: 12 reps on each side; 2 sets

Benefits: Strengthens the upper back to balance out chest strength.

  • Place your left knee and hand on a bench. Your upper body should be horizontal.
  • Take a dumbbell in your right hand, arm extended towards the floor.
  • Pull the weight up towards you, keeping your elbow close to your waist, then lower to the start position.

Tricep dips

Reps & sets: 12 reps; 2 sets

Benefits: Strengthens the arms and shoulders to help you maintain an upright running posture.

  • Sit with the heel of your hands on the edge of a bench with your fingers over the edge.
  • Take the weight off your body with your arms and, bending at the elbows, lower yourself down. Push back up with your arms (avoid using your legs to lift yourself) and repeat.


Reps & sets: 10 reps on each side; 2 sets

Benefits: Works all major muscle groups in the legs, improving running power.

  • Stand in front of a bench or box (ensure it’s strong enough to hold your weight).
  • Place one foot onto the bench and push off your rear leg to step up, keeping your body tall and your knee over your ankle on your supporting leg. Think about bringing your hips forwards and up rather than pulling forwards with your knees.
  • Bring your trail leg up to a high knee position without it touching the bench. Then lower it back down to the floor.
  • To increase difficulty, hold dumbbells in each hand.


Reps & sets: 15 reps; 2 sets

Benefits: Strengthens the major muscle groups used when running decreasing injury risk. Also improves flexibility for a faster, more efficient running stride.

  • Stand with your feet a little wider than hip-width apart, toes pointing slightly outwards.
  • Lower yourself down, bending at the knee and hip, as though you’re sitting down on a chair.
  • Keep your knees over your ankles and your chest up. Focus on your bum going back.
  • Lower down close to a sitting position, then push up through your heels and return to standing.
  • To increase difficulty, hold a kettlebell at chest height while performing the movement, or rest a barbell across your upper back.

The benefits of strength training for runners

A body affected by repetitive forces will gradually adapt. Just like when you do each movement over and over again, your body will begin to become more efficient at repeating movements.

As a result, your muscular system develops slowly, doesn't gain much strength, and the benefits of movement diminish over time.

On the more positive side, this adaptation is why as you continuously jog, you can run further and further each week.

A strength-training program synced to your running schedule can keep the process too overloaded to maintain the positive changes you see from the start of the program.

Improve your achievements

Balance, strength, and speed are the three main parts of running.

Workouts that focus on one of these three areas are all beneficial for runners.

Core exercise

Core exercises like “plank” (posture like doing push-ups but the body is subjected to more than two elbows and toes for a certain time), leg lifts, and more Yoga will help strengthen the muscles to keep the body stable.

When you run, this exercise can help reduce side to side swaying, reduce back pain, and increase the efficiency of running.

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Lower abs are used in running exercises to help lift your legs up and forward at the beginning of each step. Special leg lifts can help strengthen these muscles and reduce muscle fatigue during exercise

Leg exercises

Leg exercises

The increase in vacuum strength is no doubt leading to a faster run.

Long-distance runners may not see their speed as strength, but strength training can greatly improve performance by improving muscle endurance over long runs.

Squatting, stretching, jumping, calf tension, and lunge exercises are all good options for increasing muscle strength and releasing energy from the front, hind, and calf muscles.

Train strength on the Cardio machine

As mentioned earlier, running can sometimes put a strain on your joints, especially when you expect to run four or more times per week.

An alternative is that you can easily get an effective strength workout on a ski or onsite chain by using the high resistance and tilt correction on the machine.

By swapping one short run per week for a strength exercise with the same amount of effort, you will create muscle dislocation in your body and resist your jogging adaptation.

High resistance and inclination (if available) are great strength exercises for your legs and arms. What's more, increasing the intensity and speed during short cycles can also help keep your cardiovascular system in check.

Help reduce time off due to injury

The most common cause of strength training by runners is lack of time; they often feel that their workout time is better spent on hundreds of kilometers of flat tracks or trails than in the gym.

Help reduce time off due to injury

The truth is, the (avoidable) injuries caused by overexertion, recovery, and muscle imbalance will push you out of the sport for longer than changing exercises. .

Right now it's worth taking the time to maintain an internal balance to save you the time you might lose waiting for your injury to heal.

Read more: How to improve running form

Work out your whole body for quick results

For athletes who want to get rid of injuries without spending too much time running, body exercises are the right direction.

Fitness exercises like push-ups, burpee (push-ups and back boot combination), squatting, walking lunge, rock climbing, plyometric (a dance type) can burn calories. , increase cardiovascular efficiency, and increase strength while retaining stability and maintaining the traumatic effect of cross-training.

Strength training is not equivalent to greatness

It would be reckless to ignore that many runners because they want to maintain their weight and have a certain appearance; Not all runners want to increase their performance to enter the competition.

Endurance athletes are often known for their slender exterior that moves without the slightest weight. For runners who exercise to get in good shape, strength training will skip strength exercises because many believe that having strong muscles means a large lack of a slim body. And this is very incorrect.

The difference between strength training and hypertrophy training

Building muscle, or simply increasing the size of your muscles, and strength training is  NOT the same thing.

Strength and muscle are actually two completely different goals achieved with two different training methods.

Strength training, when done right, will result in what people refer to as ” toned eyes “.

Often times, the muscle definition you see is actually the result of body organ aggregation and body fat percentage and is also not clear from increased muscle mass or muscle strength.

Make strength training a priority

Understandably, it is difficult to find the right time even just 30 minutes of strength training per week, besides the ten miles (16km) where you have to run.

However, dedicating these strength-training exercises 3 to 4 times per week can increase your running performance progressively.

As your muscles get stronger, you will find that you yourself will be less obstructed by the wind as you walk through hills, which used to slow you down.

You will be able to run further with less fatigue because of improved muscle endurance, and you will overcome the skepticism of less susceptibility to injury common in endurance runners.

The balance and stabilizing benefits you get from core exercises will help your body function more smoothly, reduce back pain, and increase the number of recovery times between runs.

Finally, if you never skip the warming or stretching steps before and after a long run, you shouldn't overlook the anti-injury benefits of a strong, well-balanced muscular system. It is trained to carry your load on all the miles you run.

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Hopefully, the information above has helped you to gain some more knowledge about “strength training for runners”, and bring some small value to you. Please share this article if you feel it is useful. Thanks!

Evie Langford
Evie Langford is a passionate writer with a deep love for sports and bodybuilding. She has spent years honing her knowledge and expertise in the field of fitness, with a particular focus on training for women. Evie is a dedicated athlete who understands the importance of hard work and discipline. She has competed in several bodybuilding competitions and has achieved remarkable success. Her firsthand experience has given her unique insight into the world of fitness and has allowed her to develop a comprehensive understanding of what it takes to achieve peak physical condition. Aside from her athletic pursuits, Evie also has a great passion for writing. She has a talent for creating engaging and informative content related to health and fitness. Her articles are not only informative but also entertaining, making them accessible to a broad audience.
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