IMPROVE YOUR RUN WITH STRENGTH TRAINING

Discover how getting stronger can help you run for longer with strength and conditioning coach Nolan Sunnassee

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Traditionally, its believed that to improve your running, all you need to do is run, both in terms of regularity and distance. However, if you're serious about clocking up the miles, it pays to add some strength training to your programme rather than focusing solely on cardio exercise.

Whether you're new to running or a seasoned pro, the right strength and conditioning will not only help improve your performance but will also help you avoid injury. And it pays to get your technique right from the outset.

Strength training isn't usually perceived as something runners need to do, however, this is partly due to the misconception that weight training makes you heavier, bulkier and slower. Although some types of weight training can cause this effect, not all lifting is created equally, and doing the right type of strength work can dramatically improve your running technique and times.

SHARPEN UP YOUR NERVOUS SYSTEM

So how does it work? There are many ways that getting stronger will improve your running, including being able to put more force into the ground, enhancing your nervous system, reducing muscle imbalances, improving coordination and boosting your running economy.

Putting more force into the floor increases speed and can improve running economy and it doesn't even require a huge effort to do this: a simple exercise such as hopping on one leg makes your body focus on the feeling of hitting the floor; it strengthens the muscles in your ankles and helps even up any imbalances in your legs.

Lifting weights also sharpens your nervous system, especially when lifting a heavy weight you can only move five times max. The heavier the weight, the harder the nervous system must work to coordinate the muscles. Additionally, doing whole-body exercises makes your nervous system work harder, enhancing muscle activation and improving your performance.