{"id":18065,"date":"2013-09-09T07:15:44","date_gmt":"2013-09-09T11:15:44","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=18065"},"modified":"2016-07-14T16:03:24","modified_gmt":"2016-07-14T20:03:24","slug":"runners-strength-training","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/runners-strength-training\/","title":{"rendered":"Why Runners Need to Strength Train"},"content":{"rendered":"
\"Runners
Photo: Pond5<\/a><\/figcaption><\/figure>\n

For most runners, the time spent on the road is very rarely in pursuit of big guns and a killer six-pack to match. But that doesn\u2019t mean strength training shouldn\u2019t complement all of those miles for other beneficial reasons. Experts say incorporating just 20 minutes<\/a> of strength training<\/a> a few times a week can help runners prevent injuries, aid recovery and reach their full athletic potential. So why don\u2019t all<\/i> runners strength train?<\/p>\n

\u201cIt’s a combination of feeling like you don’t have enough time and simply not valuing the non-running activities as much as you do the running activities,\u201d says Jay Johnson, a former Division I track coach, expert on strength training for runners and founder of RunningDVDs.com<\/a>. \u201cWith that in mind, I think runners of all abilities need to be doing some sort of general strength and mobility training every day.\u201d<\/p>\n

The first step toward integrating strength training into a runner\u2019s workout is to understand why it shouldn\u2019t be viewed as something \u201cextra.\u201d Let\u2019s take a closer look at the benefits.<\/p>\n

1. Builds Muscle Mass
<\/b>\u201cThe more you run, the more you\u2019re breaking down muscle fibers, so you need to build them back up,\u201d says Rich Airey, a running, strength and CrossFit coach, six-time ultra-marathoner and creator of RunningWOD.com<\/a>. Strength training does just that by strengthening muscles, tendons and bones. Increasing lean muscle and decreasing body fat also allows the body to burn more calories, making it easier to maintain your weight.<\/p>\n

2. Prevents Injuries
<\/b>According to the American Academy of Physical Medicine and Rehabilitation, nearly 70 percent<\/a> of all runners become injured each year. Most of these incidents are common running injuries<\/a> including \u201crunner\u2019s knee,\u201d shin splints, <\/b>plantar fasciitis or the dreaded iliotibial band syndrome (ITBS). Fortunately strength training can fortify these weak areas. Airey and Johnson say runners should specifically target the abductors and gluteal muscles (especially those who sit at a desk in front of a computer all day), core, hamstrings, quads and hip flexors.<\/p>\n

3. Improves Performance
<\/b>Think about it: If runners are never hurt, then they have more time to train and log miles at a higher intensity. \u201cSome of the athletes I coach to get stronger end up becoming faster too,\u201d says Airey. \u201cIt’s a matter of being able to work out harder and recover quicker.\u201d<\/p>\n

4. Challenges Your System
<\/b>\u201cEndurance athletes focus more on muscular endurance, which is high reps of low weight,\u201d says Airey. \u201cBut, once they learn proper technique, I encourage runners to switch it up with low reps of higher weight.\u201d Airey\u2019s recommendation to \u201cmove more weight\u201d is supported by several new studies<\/a>, which link strength training to improved running economy, or the measure of how much energy it takes to run at a given speed. Over time, adding anaerobic activity (lifting weights) can make runners more complete athletes.<\/p>\n

How to Get Started<\/b><\/h3>\n

Hitting the weights (or simply using your bodyweight<\/a>) to build strength can be intimidating to beginners and might explain why runners generally shy away from this auxiliary work. Here are a few things to remember before heading to the gym.<\/p>\n