The Benefits of Strength Training for Runners

Strength training for runners is beneficial for both performance enhancement and injury prevention. Research shows that strength training can improve running economy by 2% to 9%, leading to improved race times. Additionally, strength training can help prevent injuries, especially in masters runners who may experience muscle loss and increased injury risk as they age. It is important to individualize strength training programs based on a runner's specific needs and weaknesses. Plyometric exercises, such as pogo jumps, hopping, bounding, and drop jumps, can also enhance performance and should be progressively introduced. Isometric exercises can improve tendon stiffness, further supporting injury prevention. Proper assessment and analysis of a runner's strengths, weaknesses, and mechanics can guide the design of an effective strength training program.