For Strength And Speed, You Need To Lift – Here's How.

For Strength And Speed, You Need To Lift – Here’s How.

- R.W.Sciolo

TO RUN LONGER AND FASTER, you have to run stronger. Adding tempo runs, long runs and speed work to your routine will help, but strength-training is key, too.

Yep, runners need to lift weights. “Strength work accomplishes three big goals for runners: it prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power, and it improves running economy by encouraging coordination and stride efficiency,” says Jason Fitzgerald, running coach and founder of Strength Running.

Many fear lifting will build bulky muscle, which will slow you down. While it’s true that putting on loads of muscle won’t benefit you on the roads unless you’re lifting very frequently and eating tons of extra kilojoules, you’re unlikely to put on weight that would impair your running, explains Joe Holder, Nike+ Run Club coach.

Otherwise, gaining strength in your upper body, lower body, and core can only help you improve. Here’s what you need to know to run stronger.

• Lay the Groundwork

Focus on your lifting, not on raising your heart rate. Many runners turn their session into a metabolic workout by including too much cardio – think CrossFit WODs or circuit-based fitness classes, says Fitzgerald. But runners get enough cardio. Instead, they need to focus on gaining strength and power.