Strength & Conditioning for Runners: Why it Matters

As runners, we often focus on logging miles, perfecting our pace, and honing our form. However, one crucial aspect of training that sometimes gets overlooked is strength and conditioning (S&C). Incorporating S&C into a running routine can make a significant difference in performance, injury prevention, and overall running efficiency. Through my own journey from hurdler to marathon runner, I've experienced firsthand the transformative impact of S&C.

Building a Strong Foundation

When I transitioned from the 400m hurdles to distance running, the demands on my body changed drastically. Long-distance running requires not only cardiovascular endurance but also muscular endurance and stability. Strength training helped me build a robust foundation, ensuring my muscles could handle the repetitive stress of running long distances.

During my preparation for my first marathon in Ho Chi Minh City, I quickly realized the need for a stronger core and more resilient leg muscles. Incorporating exercises like squats, lunges, and planks into my routine improved my stability and endurance, setting the stage for future improvements.

Preventing Injuries

One of the biggest fears for any runner is injury. Inefficient running form, muscle imbalances, and weak supporting muscles can all contribute to injuries. S&C addresses these issues by strengthening the muscles around joints, improving balance, and correcting imbalances.

Each race taught me valuable lessons about my body and its limits. For instance, before the Amsterdam Marathon, I suffered from recurring knee pain. By focusing on S&C, particularly exercises targeting my hip and glute strength, I was able to correct my running form and alleviate the knee issues. This adjustment not only kept me injury-free but also boosted my confidence for future races.

Enhancing Performance

Strength and conditioning don’t just prevent injuries—they also enhance performance. Stronger muscles can generate more power, improving your speed and running economy. This means you can run faster and more efficiently, using less energy over the same distance.

In preparation for the Brighton Marathon, I included plyometric exercises and heavy lifting in my training. These S&C sessions increased my muscle power and endurance, directly translating to improved race times. The strength gains from these workouts were evident in my ability to maintain a faster pace without fatigue setting in too early.

The Mental Edge

Strength training also provides a mental edge. Tackling challenging workouts in the gym builds mental toughness and resilience. This mental strength is crucial when facing the physical and psychological demands of long-distance races.

Before the Bruges Marathon, I incorporated high-intensity interval training (HIIT) into my S&C routine. These intense sessions not only improved my physical conditioning but also prepared me mentally to push through the toughest parts of the race. This comprehensive preparation helped me achieve my personal best time and gave me a boost of confidence.

Integrating S&C into Your Routine

As a run coach for One City Brighton and a Strength and Conditioning coach for the University of Brighton, I advocate for integrating S&C into every runner’s training plan. Here are some tips based on my experience:

• Consistency: Make S&C a regular part of your training. Even 2-3 sessions per week can make a significant difference.

• Targeted Exercises: Focus on exercises that address your specific weaknesses and running demands. Core work, leg strength, and stability exercises are key.

• Progressive Overload: Gradually increase the intensity and volume of your strength workouts to continue making gains.

• Balance: Ensure a balance between running and strength training to avoid overtraining and fatigue.

Looking Ahead

As I prepare for the Berlin Marathon in 2024, S&C will continue to play a crucial role in my training. The strength and resilience built in the gym will be my foundation for success on race day.

In conclusion, strength and conditioning are indispensable for runners at all levels. It not only enhances performance and prevents injuries but also builds the mental toughness needed for long-distance running. Embrace S&C, and you’ll find yourself running stronger, faster, and more efficiently. Let’s keep moving forward, stronger together!