Pace Right Coaching is about keeping you injury free on your journey to reaching your running goals. I understand that it may seem like a “waste of time” to strength train when you are training for a race. I used to think the same thing until I fractured my knees, shins, and ankles by focusing solely on running. This took me out of running for an entire year! I now work with runners to build running programs with strength training to complement their goals so they do not end up out of the game like I was.
Since I began implementing strength training, I have taken 11 minutes off my 5k time in just the last 2 years because I have created a balance in my muscles and joints.
Contrary to popular belief in the running world, weight training and running go hand in hand. Strength training is key in boosting your performance and unlocking your potential. Both sprinters and distance runners will benefit from adding weight training to their routine.
Do you ever get fatigued during a run? Your arms start to go limp. Your torso starts to twist. Soon, your legs begin to fatigue because of all the energy spent trying to keep your body upright. When you lose your running form, you are at greater risk of injury. Other muscles must take over and compensate for your weak spots. Strength training helps you maintain proper form while running, as well as help you increase your flexibility and range of motion.
WHAT AREAS TO WORK
LOWER – Too many runners believe that running is all the leg work they need. I, myself used to think the same way. However, this is not so. As you continue running, your quads can become over dominant, leaving you with weak glutes and hamstrings. Performance increases when less energy is wasted on poor posture and more energy is put towards moving your body forward. In order to keep limbs in proper alignment, each side of the body must be equally strengthened.This will improve your running efficiency and reduce your risk of injury.
***Try adding 3 sets of 8 single leg deadlifts to your routine.
UPPER – Working your upper body, as stated above, improves your posture which results in less wasted energy. Running with shoulders back and chest open is far more conducive to momentous arm swings and increased respiratory efficiency.
***Try doing 3 sets of 8 of seated or standing cable rows.
CORE – We often hear about all the benefits of having a strong core – running is not excluded from these benefits! Training your core provides stability throughout your body by reducing the twisting motion that often develops as fatigue sets in.
***Start with a 30 second plank every other day.
HOW TO GET STARTED
BOTTOM LINE: Weight training is not your enemy. Contrary to common assumptions, weight training will not slow you down or cause you to pack on bulky muscle.In fact, it will help you to become faster, stronger, and more efficient. Add this healthy regimen to your training! You will be strong, balanced, and most importantly, less susceptible to injury.
Your weight training routine depends on your running goals and your strength training experience. Fill out the Coaching Inquiry below to be personally contacted by me. I will help you discover the best coaching option for your future goals!