STRENGTH TRAINING FOR RUNNERS
STRENGTH TRAINING FOR RUNNERS
Strength training is especially beneficial for older runners for several key reasons:
1. Preserves Muscle Mass and Strength
As we age, we naturally lose muscle mass and strength. Strength training helps counteract this decline, maintaining functional strength that's essential for running and everyday activities.
2. Improves Running Efficiency
Stronger muscles (particularly in the core, glutes, hamstrings, and calves) enhance running form and economy. This means you use less energy at a given pace, helping maintain or even improve performance.
3. Reduces Injury Risk
Older runners are more prone to overuse injuries due to decreased joint mobility and muscle elasticity. Strength training strengthens tendons, ligaments, and joints, improving load tolerance and reducing injury risk (especially common issues like runner’s knee, Achilles tendinopathy, and hip pain).
Aim for 3 sets of each exercise (2 is fine if you are short on time).
Perform around 10-20 reps per set of each exercise.
Take a 2 minutes rest between each set.
Adjust rep ranges depending on skill level and whether weights/resistance bands/just bodyweight are being used.
If you have any injuries or medical conditions please contact your doctor prior to performing these stretches.
SINGLE LEG EXERCISES
SINGLE LEG EXERCISES
Perform at least one of these in your routine (ideally calf raises and and at least one other). You can vary your chosen exercise(s) from routine to routine.
SIT-TO-STAND
Improves lower body strength and balance.
Involves sitting on a chair or bench, lifting one leg, and then standing up using the other leg, followed by a controlled return to the seated position.
STEP UP
Involves stepping onto an elevated surface, like a step or bench, with one leg and then stepping down with the same leg.
It's a good way to work the legs and glutes, improve stability
SPLIT SQUAT
Squat on one leg while the other leg is placed behind you.
A variation of the squat that focuses on single-leg strength and balance, targeting the quadriceps, hamstrings, glutes, and calves.
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SINGLE LEG SIT-TO-STAND
SINGLE LEG SIT-TO-STAND
SINGLE LEG SIT-TO-STAND
SINGLE LEG SIT-TO-STAND
improves lower body strength and balance.
involves sitting on a chair or bench, lifting one leg, and then standing up using the other leg, followed by a controlled return to the seated position.
Putting It All Together
Putting It All Together
The video below denotes proper form.