Why runners should strength train

Why runners should strength train

Have you ever watched ‘Bhaag Milkha Bhaag’? An amazing Indian movie of how ‘Milkha Singh’ (better known as ‘The Flying Sikh’) overcomes many obstacles, to become an Olympian and a national champion runner.

I watched that movie with all my friends in theatre. In the movie, after his defeat in Melbourne 1956 Olympics, he starts training hard in order to break the world record of 400m race. When we were watching this training scene- Milkha Singh running with heavy tire tied to his waist, sometimes with packs filled with sand tied to his legs, doing abs workout, pull ups- one of my friends said, ‘All Milkha Singh should have concentrated on, is ‘Running’. And that doing strength training is not what is going to benefit him’. Guess what, he had never been more wrong in his life. But he is not the only person to think like that. Many runners still believe that the strength training is not good for them, and that it will make them ‘Heavy and slower’.

Runners nowadays are being advised and are including strength training in their plans, as strength training is extremely beneficial for the runners. How? Keep scrolling down and you will see.

1. Run Faster-

Reasons why Runners should strength train

Strength training improves running speed. How? Let me explain. Our body muscles, like Hamstrings (muscles at back of our thigh), gluteal muscles from buttocks, hip muscles like hip flexors and extenders and quadriceps play important role while running. With strength training endurance and strength of our muscles can be increased. Which helps runner run faster.

These lower body muscles can be strengthened by exercises like Squats, lunges, wall sits, donkey kicks.

But you shouldn’t stay focused only on your lower body, because strengthening your core is also equally important. Core strengthening will help you improve your running form & posture. And it will also help you improve stability and balance. Exercises like lunges, planks, bird dog, leg raises, bridges, back extensions will help you strengthen your core and reach one step closer to be a better runner.

2. Less Injuries-

When we start running, we try to increase the ‘rounds’ in every 4-5 days, and that too with increased speed. What many runners ignore- and which is the most important thing to consider- is if their muscles are ready for it or not. If you have not paid any special attention to your muscles and are still trying to reach your goals to run like a flash, all you can get are injuries.

Strength training corrects the muscle imbalance of your body, which is one of the main reasons of runners getting injured. It will correct your muscle imbalance, will strengthen your bones and will improve strength and endurance of muscles and of connective tissues.

3. More calories burn-

Around 80% people took up running for weight loss. Many people complain that they are not losing as many pounds as they were, when they started running. This happens if you do not have variance in your way of exercising. Strength training will boost your metabolism and will help you burn more calories. The elevated metabolism remains the same even after your workout is done, this is called as ‘Excess Post-Exercise Oxygen Consumption’.


If you are one of those runners who want to run faster, start strength training. In no time you will see the effects.

I would love to hear your views in the comment section.

                                                       

-Masked Lord