Strength for runners.
Why do I need to do strength training?
As we start out as runners, running builds our baseline muscular endurance and strength, but this must be done sensibly.
Running increases our mitochondrial density, capillary network size and stroke volume, but resistance training increases myofibrillar cross-sectional area and neural drive.
Running on it's own develops the way our type 1 slow twitch muscle fibres get recruited. Resistance training utilises high force contractions and recruits our type 2 fast twitch fibres allowing us to run faster.
Early benefits of strength training :
Accelerated tissue adaptability - our tendons, ligaments and bone mineral density adapt slower than our cardiovascular system. Strength training conditions connective tissues to absorb repetitive ground reaction forces,.
Improved running economy - Heavy resistance training enhances motor unit recruitment and stiffness in lower limb tendons. This helps tendons act like springs, allowing the body to use elastic energy efficiently every stride without increasing oxygen consumption.
Postural stability under fatigue - Strengthening glute medius, core and posterior chains prevents pelvic drop and leaning at the trunk when fatigue sets in, allowing you to run longer and keeping your running mechanics balanced.
Neuromuscular coordination - Loading improves the rate of force development - the speed at which muscles generate force upon foot strike and reduce ground contact time.
Does everyone need to do strength?
Young runners should focus on hill sprints and plyometrics - hopping, skipping jumping and drills. That goes as much for older runners - every runner should own a skipping rope for example. Young runners can start to introduce light to moderate dumbbells and kettlebells, but should start heavier lifts when older.
Strength training as adults helps stimulate muscle protein synthesis, maintaining lean muscle mass. Skeletal muscle acts as the primary storage site for glucose, one of the primary fuel sources as we run. Increasing muscle mass aids blood sugar management.
Strengthening the muscles, tendons and ligaments around joints improves mechanical alignment and load distribution and reducing joint friction.
Loading also improves motor unit recruitment and propriception (The brains awareness of the body position).
