A secret weapon to running faster is strength training. Since we lose muscle mass as we age, regular strength training workouts will help us replace that lost muscle. For most of my running career, I relied on hard workouts, but I soon realized that if I wanted to improve or at least maintain, my performance, I had to follow the advice of experts.
I have been doing Beachbody/BODi workout programs since March 2007, when I started doing P90X. My current program and the newest BODi program is 25 Minute Speed Train from Joel Freeman, and I think that it is perfect for runners. The reason that I say that is because it is a 25:00 a day effective workout program that will easily fit into your running training plan each week. The program is in the BODi Library, and you can do the program using the special $25.00 3-month subscription offer.
To learn more about strength training as a secret weapon for runners, scroll down and read the post from Search Labs.
- Why it’s a “secret weapon”: Many runners neglect strength training, but a strong body improves running efficiency, reduces injury risk, and leads to faster times.
- Focus areas: Strength training should target key muscle groups involved in running, such as the legs, core, and upper body.
- Examples: Squats, lunges, deadlifts, and core exercises like planks can be beneficial.
- Why it’s a “secret weapon”: Cadence, or the number of steps per minute, is a crucial factor in efficient running. A higher cadence (around 170-180 steps per minute) can reduce impact forces and improve performance.
- How to improve: Aim for a higher cadence by taking shorter, quicker steps. Digital metronome apps can help regulate your stride frequency.
- Why it’s a “secret weapon”: Proper running form minimizes wasted energy and reduces the risk of injuries, allowing you to run faster with less effort.
- Key aspects of good form:
- Posture: Maintain an upright posture, leaning slightly forward from the ankles.
- Foot strike: Aim for a midfoot or forefoot strike, landing softly. Avoid overstriding, which can lead to injuries.
- Arm swing: Keep arms bent at a 90-degree angle and swing them forward and back, not across the body.
- Why it’s a “secret weapon”: Running hills builds strength and power in your legs, which can translate to faster running on flat surfaces.
- How to incorporate: Include hill repeats in your weekly routine, gradually increasing the number as your strength improves.
- Why it’s a “secret weapon”: Strides are short bursts of fast running that improve running economy and enhance neuromuscular coordination, preparing you for faster running.
- How to incorporate: Add strides to the end of easy runs, use them as a warm-up before speed workouts, or include them in your race day warm-up.
