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Running is a very repetitive sport, one foot in front of the other, over and over again. So if running is your main form of fitness and most of your miles are run on the roads, then chances are you are exercising the same muscles over and over again during your run. Why is this bad? Working only specific muscle groups can develop muscular imbalances in your body, which can lead to injuries down the road.

One way to combat the repetitiveness of road running is to change up your running. Getting out on a trail, doing some hill repeats or speed work can help. But one of the best ways to balance out any runner is through strength training.

Strength training has the benefit of getting you to move your body in different ways and work those muscles that are not getting utilized as much during running.

Don’t like the gym? No problem! Most runners will get enough benefit from body weight exercises alone. You don’t have to join a gym or buy fancy equipment. Many exercises can be done at home and with minimal to no equipment. Routines can be as short as 15 minutes and still be effective. If you’re limited with time then cutting your run short by 15 minutes and doing some exercises will have a far greater benefit on your body then running for the last 15 minutes and not performing exercises.

Try this: Can you balance on one foot for 20 seconds without losing position? Do you notice that it is easier on one foot than the other? Now, can you balance on one foot and move your arms and other leg while still keeping position? Running is a single legged sport and the stronger you are on a single leg the more efficient you will be as a runner. Strength training exercises can help work on this dynamic balance to make you a more efficient runner.

Lastly, we often hear from runners that they have a specific area that is always tight. While stretching or foam rolling gives some temporary relief, the tightness continues to come back. Strength training could be the key to breaking this cycle. Muscles can get tight as they get fatigued on the run. Strengthening these areas will help improve their endurance and reduce post run tightness.

So if you want to get faster, stay healthy and feel stronger on your runs then incorporating strength training 2-3x per week will help you reap all the benefits! If you don’t know where to start, book an appointment with a physiotherapist or come join us in our Introduction to Strength Training for Runners class! The next one is Monday February 17^th!

Want to know a little more, here is a great podcast about strength training for running.

Sue Safadi, MPT, BMSc, PhD, CGIMS