Are you a runner? Make sure you include some strength training!

One way to improve endurance performance is to improve running economy. Running economy is how much oxygen is used at a given speed. Less oxygen used = better performance overall.

Heavy loading strength training (85% maximum effort), moderate loading (40-70% of maximum effort), plyometrics and explosive strength training (or a combination of these) can improve running economy up to 8% without affecting body mass.

• What does the research say about injury prevention? There is a general trend to indicate:
• Strengthening the ankle-foot complex can improve ability to cushion contact forces
• Strengthening hip abductors and hip flexors can reduce patellofemoral pain and ITB syndrome
• A balance between hip abduction and adduction strength can reduce lower limb injury risk
• Hamstring injuries can be prevented through eccentric strength and balance work

What do we recommend?

• Aim: strength train 2-3 times each week.
• Include a combination of heavy and moderate loading, explosive strength work and plyometrics.
• Plan needs to suit your individual needs and goals. 
• In addition to lower limb exercises, need to target upper limb and core muscles that aid in ideal running posture.

Ask us for more information!

Source and further reading: https://doi.org/10.3390/sports10070098