How To Improve Your Running Performance

Exercise | Fitness

Posted on April 02, 2015 by Jenny Cromack

personal training improve your running performanceTen years ago if you had asked any runners how much strength training they included in their weekly regime, we could bet that it would be the minority. However, times are changing and many runners (and other endurance athletes for that matter) are realising how important it is to include strength training in their programme. This programme looks at how to improve your running performance through the benefits of strength training.

Strength training has numerous benefits for running performance including assisting in injury prevention. Muscle imbalances are common causes of injuries in runners, particularly imbalances between the quadriceps group and hamstring group. These imbalances are associated with knee injuries and hip injuries. Another great benefit of weight training for runners is improved running economy, strong ligaments and tendons all of this combined with powerful muscles results in an improvement in performance and smashing your race times!

Peer reviewed research shows that strength training improves running performance, however you have got to be careful with your training plan….we want to build strength, building muscle mass is something we want to avoid. Every gram of unnecessary weight is harmful to running performance, with this in mind your training must be carefully planned.

Follow the program below, once every five days to improve your running performance.

  • A1. Hack Squat 4 sets 3 reps @ (80-92.5% 1RM)
  • A2. Single Leg Romanian Deadlift 4 sets 3 reps @ (80-92.5% 1RM)
  • B1. Reverse Bulgarian Barbell Lunges 4 sets 5 reps @ (75-85%1RM)
  • B2. Nordic Hamstring Extensions 4 sets 5 reps @ (bodyweight)
  • C1. Push Press 4 sets 3 reps @ (80-92.5% 1RM)
  • C2. Neutral Grip Pull Ups 4 sets 3 reps @ (80-92.5% 1RM)

This plan is quite simple but produces amazing improvements in running performance. The key is to work at a challenging weight, maintain good form and progress weekly. If you have any questions about any of the exercises on the plan drop the motive8 North personal training team a line.