Benefits of Balancing Strength and Running
Are you torn between hitting the track or the gym? The good news is you don’t have to choose one over the other. Combining running with strength training offers numerous benefits that can significantly improve your performance and overall health. In this post, we’ll dive into why merging these two types of exercise is essential and how they complement each other perfectly.
First, balancing strength training and running maximizes the benefits of both, improving your performance, injury prevention, aerobic capacity, and overall health. Strength training complements running by addressing weaknesses and imbalances, enhancing muscular endurance, and making your body more resilient to the stresses of running. Together, they create a robust foundation for a more well-rounded, healthier, and more capable athlete. Let's take a deeper look into each.
Cardio Advantage: running is an incredibly versatile and accessible form of exercise, offering physical, mental, and emotional benefits that extend far beyond fitness. For example, cardiovascular health, performance goals, mental clarity, weight management, stress relief, or simply because you love it. The consistent practice of running can profoundly improve your overall well-being. Yet, while running excels at cardiovascular fitness, it often overlooks essential aspects like muscle strength, joint stability, and balance. This is precisely where strength training steps in.
Strength Training Advantage: strength training goes well beyond just lifting heavy weights, it encompasses a wide range of exercises designed to build muscle, improve endurance, and enhance functional strength. Incorporating strength training leads to a stronger body that can elevate your running experience. Regular strength training, that incorporates not only compound lifts but also stabilizer muscles, enhances your endurance, stride efficiency, and overall performance. Research shows that runners who incorporate strength training can improve their running economy by 8-10%, leading to greater speed and prolonged endurance.
Injury prevention is a huge reason to combine strength training with running. Runners are susceptible to injuries like shin splints and patellar tendinopathy. Strength workouts build resilient muscles, ligaments, and tendons that withstand the demands of running. Developing a robust core and stable hips is crucial for maintaining good running mechanics. This means avoiding common injuries and remaining consistent for progress in the journey.
Enhanced Performance: the perfect pairing! The combination of strength training and running significantly boosts performance. The two activities enhance each other, strength training can improve your running efficiency, allowing you to use less energy at a given pace. Studies indicate that runners who strength train can decrease their race times by 2-3 minutes per mile on average. Moreover, stronger leg muscles contribute to enhanced speed and power, especially beneficial for those aiming to sprint or tackle uphill runs. Strength exercises like squats and deadlifts develop the explosive power needed for these efforts.
Mental Readiness: the confidence gained from lifting weights translates directly to your running. Setting personal records in strength training can empower you when facing challenging runs. This boost in confidence often helps runners tackle their goals, be it completing a long-distance run or improving their sprinting ability.
Mixing strength and running workouts keeps your routine interesting and challenging. Creating a balanced routine for yourself is key. Finding how many days a week to run and how many days a week to lift, while balancing recovery. Finding a training plan that works for you is ideal, but also playing around with your schedule to optimize your training. Here are some strategies to create a well-rounded routine. Schedule wisely for yourself, aim for 2-3 strength sessions weekly, alongside your running days. Find a rhythm that works for you as each runner is different. Some may prefer to lift and run every other day (similar of TT challenge set-up), or lift on heavier run workout days to allow for recovery days if training with more volume, or light running on easier lifting days as well, the list is endless. Either way, hybrid training is about playing around with your scheudle to see what may work best. Listen to your body and pay attention to how you feel. If you've had a demanding running week, consider lighter strength sessions. The goal is to prevent injury and maintain a sustainable routine.
Fuel your workouts. Proper nutrition is vital to support your dual training approach. Ensure you consume enough protein for recovery and carbohydrates for energy during runs, and a well-balanced diet including macro and micro nutrients. Embrace balance. In the ongoing discussion of strength versus running, balance clearly emerges as the winner. By harmonizing both elements, you will enhance performance, reduce injury risk, and foster mental resilience.
Embrace the diverse landscape of fitness, and enjoy the many benefits it brings. Whether you prefer the tranquility of a scenic run or the challenge of lifting weights, remember this journey is yours. Develop a routine that combines both aspects, and watch your fitness progress reach new heights.
If you need guidance in your fitness journey, join me on the Moves App for Tighter Together For Runners.
Xo, Melissa
