Add Strength to your Routine and Run Happier and Healthier

I talk to a lot of injured runners and walkers in the shop. Want to hear a common thread almost always true of chronically injured (or frequently injured) runners? Lack of Strength Training. When I talk to runners who have struggled with injuries, the first question I ask them is, what kind of strength training are you doing? The answer is almost always “None.” or “Very little.” Experience and research all point to one thing for injury prevention and improved performance: consistent strength training.

For me personally, I enjoy strength training using weights and Pilates. Each exercise brings something unique to the table. 

Strength training keeps my knees and joints happy, and it protects me when I increase mileage and intensity. Research shows that weightlifting improves speed, running economy, and muscle power. Bam! If you are a runner, doesn’t that all sound like huge benefits to running and racing? Consistent time in the gym lifting weights has made me feel more resilient as a runner. I don’t feel as “banged up” after a high-volume week of running or a really grueling workout. My muscles and joints feel strong and ready for the work.

Pilates helps with core strength, flexibility, and muscle imbalances. Many common running injuries (IT band, runner’s knee, plantar fasciitis) stem from weakness or imbalance in the hips, and Pilates targets this specifically. Pilates also keeps me from feeling that dreaded muscle tightness in my lower back. My body feels lengthened and stretched after a Pilates session, which is always helpful. I also enjoy the mind-body connection that you experience when practicing Pilates. I think runners can have a tendency to be out of touch with their bodies, and Pilates helps strengthen that connection. 

I love both exercises because they are fun and so different from running! Second piece of advice: find something like weightlifting or Pilates or Yoga that you can add to enhance your running and keep injuries at bay! Living in Rockbridge County, we have so many great options for focusing on strength and practicing Pilates and Yoga.