Do you doubt that strength training improves your running? Are you not doing any strength training? I believe all runners should strength train.

Stephanieruns Fitness

August 12, 2018 Newsletter

Strength Training Improves your Running

Sometimes I feel like a broken record when I talk about strength training. I strongly believe that runners need to do more than just run in order to become stronger runners. You're only as strong as your weakest link and to improve you need to work on your weakest link. I've heard athletes say that they thought they needed to run more to improve their running but once they added in strength training they saw gains. Strength training supports and helps your running.

Distance running takes strength and muscular endurance in order to help you get across the finish line in efficiently. If you're running shorter distances you'll need strength and power. Have you ever watched a marathon and seen runners close to the finish line with their shoulders falling forward? Their muscles have tired causing their form to slide. The end result is you become a less efficient runner causing you to work harder for the same intensity. Working on have the strength to hold and maintain good running form can help you get to that finish line faster. 

Strength training can improve your running by giving you muscular endurance, improving muscle imbalances, increasing the mitochondria in your cells which help with energy production. Strength training will of course also make you stronger, which will help you run at faster speeds for longer distances. Strength training also benefits your overall fitness and is incredibly important as we age.

When you go over all the benefits of strength training, especially for runners it really becomes a no brainer to add strength training into your training plan. If you aren't doing strength training it can be intimidating to start. You can start slowly and build. You didn't wake up one day and run a marathon, you slowly built up to it. You can slowly build your strength training plan as well. I would always start with a fitness assessment. If you can go see a professional and get one done even better. You want to know where you're weak and where you have any muscular imbalances. I do have a past newsletter on fitness assessments you can check out to read more about doing your own fitness assessment.

I think it's really important to note that when we are running we are essentially balancing on one leg as we move through the running gait. This makes balance and single legged exercises extremely important and valuable to runners. I love exercises like single leg squats (you can use a TRX for support) and single leg deadlifts. These exercises will work your quads and hamstrings while working your stabilizing muscles. 

I want you to realize that that strength training is worth it. Strength training will make you a better runner!! If you don't have a lot of time in your training plan I would develop a strength training plan that targets your weakness muscles and build from there. If you can't complete exercises with good form use modifications and slowly build. With consistency you'll see improvements to your strength training and running.

Of course don't forget to regularly review and adjust your strength training plan. One of the parts of my job I love the most is creating strength training plans for runners. If you need help designing a strength training program send me an e-mail at I hope you enjoy the strength training workout I've put together for you for my weekly challenge.


Strength training for runners

This week I'm giving you a strength training workout for runners. Of course it's always better to have a custom strength training plan that helps address your weaknesses and muscle imbalances but this workout will help you become  a stronger runner.

Always warm up before you workout. Warm up for five minutes with step ups, biking, skipping, sun salutations ect. Followed by arm swings/circles, leg kicks/swings, hip hinges, ect.

Main set: 3 sets of 12 reps each with 2-3 minutes of rest between sets

1) Squats (as low as you can go)

2) Single leg deadlifts

3) Bicep curls

4) Tricep kickbacks

5) Plank, hold until failure, use a mirror to watch your form

6) Back extension, you can use a stability ball

Cool down: sun salutations, stretches, and foam rolling

Let me know what you think of this workout! Enjoy! 


How's your training plan working?

I've been doing a lot of fitness assessments lately, which I love doing. Whenever I do fitness assessments I like to learn more about the person's workout routine. What do they do for cardio, strength training and flexibility. It's not uncommon for people to be working out five days a week but find out that their workout plan is balanced or that their plan doesn't serve their goals.

I wouldn't expect someone who doesn't have training on how to design/build workout plans to know all the ins/outs of putting together a plan. Putting together a plan can be complex. I know you work hard, and I know you give your workouts your all. I also know not everyone can afford to have someone put together a training plan for them.

It upsets me to see people using a plan that doesn't serve them or their goals. To help I designed running strategy sessions to help runners review and make adjustments to their current training plan. If you have a plan that needs some adjustments this program might be for you. This won't create a new plan for you but will make you tweaks to your current plan.

Please contact me with any questions. I'd love to chat!

Do you have questions about running or strength training? Send them my way! I love answering your questions and creating content you want to read!

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Let's keep the conversation going all week on social media! 


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Stephanieruns Fitness

461 North Service Rd West
Oakville Ontario,  L6M 2V5 - Canada

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Disclaimer: Always seek medical advice before starting an exercise program. This newsletter is not medical advice. Medical advice should be sought from a medical professional. Stephanieruns Fitness assumes no liability for any injuries or damages as a result of the above content.