Does strength and conditioning training make me a faster runner?
As a physiotherapist passionate about enhancing athletic performance, one of the common questions I encounter is whether strength training can improve running speed. Let’s delve into this topic with insights backed by research.
Strength and conditioning training involves exercises that target muscles to increase strength, power, and endurance. While traditionally associated with ‘bulking up’, its benefits extend to improving running performance in several ways.
Improved Running Economy
Studies have shown that strength training can enhance running economy, which refers to the energy demand for a given speed of running. By strengthening muscles, tendons, and ligaments, runners can maintain efficient movement patterns over longer distances. This efficiency translates into better speed and endurance on the track or road. These benefits are most beneficial for long runs at comfortable paces. (Milanović et al., 2019).
Increased Muscle Power
Sprinters and distance runners alike benefit from increased muscle power gained through strength training. Power exercises such as squats, lunges, and plyometrics help improve the rate of force development, enabling quicker acceleration and faster sprinting speeds. These are particularly useful for interval runs or tempo runs. (Beattie et al., 2017).
Injury Prevention
Beyond performance enhancement, a key advantage of strength training is injury prevention. Strong muscles and tendons better withstand the repetitive stresses of running, reducing the risk of common injuries like shin splints or ITB syndrome. If you’re new to running, or in a stage of your running journey where you’re progressing your running loads in preparation for a certain distance or event, this is especially important (Lauersen et al., 2018).
In conclusion, integrating strength training into your running regimen can indeed make you a faster and more resilient athlete. However, it’s essential to tailor your strength program to your specific needs and running goals. A balanced approach that includes exercises targeting core strength, lower body stability, and explosive power can maximize your running potential while minimizing the risk of injury.
RUN STRONG – A strength and technique exercise program at Aspire Physiotherapy
References:
Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The Effect of Strength Training on Performance Indicators in Distance Runners. Journal of Strength and Conditioning Research, 31(1), 9-23.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2018). The Effectiveness of Exercise Interventions to Prevent Sports Injuries: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. British Journal of Sports Medicine, 52(7), 469-477.
Milanović, Z., Sporiš, G., & Weston, M. (2019). Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Medicine, 49(5), 731-742.
Physiotherapy Services for Runners
Did you know we offer a range of Physiotherapy Services to support runners?
Are you having trouble with a running injury?
Book in to see one of our Physios at Aspire to be fully assessed, so we can guide you on how to overcome the hurdles you’re facing. If you’re experiencing pain, we can commence treatment immediately to ease your pain. Find out what you specifically need to do to overcome your symptoms. You can book online here.
