Why Strength Training is the Missing Link to Running Faster and Longer
The debate between cardio and strength training often dominates fitness conversations, but if you're looking to become a better runner, strength training should not be overlooked. A recent review highlights that adding resistance training to your routine can significantly improve running performance, efficiency, and durability.
One of the key benefits is improved running economy—how efficiently your body uses oxygen while running at a given pace. A better running economy means you use less energy to maintain the same speed, allowing you to run longer and faster with less effort.
The review analyzed several randomized controlled trials with middle- and long-distance runners. Those who added strength training to their running program saw significant improvements in running economy, fatigue resistance, speed, and the ability to maintain higher intensities for longer periods. In contrast, runners who stuck to a running-only routine did not experience the same benefits.
Strength training also plays a critical role in injury prevention. In one study, runners who performed resistance exercises were 85% less likely to suffer from injuries compared to those who didn’t incorporate strength training. This makes it a crucial element for anyone looking to stay healthy and improve overall performance.
If you're serious about improving your running and cardiovascular health, consider adding two to three strength training sessions per week. But if the gym isn’t your thing, there’s another option: rucking.
Rucking, or walking while carrying extra weight, is a low-impact, joint-friendly exercise that builds strength, muscle, and endurance. Research suggests that rucking can burn two to three times as many calories as regular walking, making it a powerful cardiovascular workout. For beginners, starting with 15 to 25 pounds for 10 to 20 minutes can help ease you into the practice.
Whether you prefer traditional resistance training or want to give rucking a try, building strength is a surefire way to boost your running performance and protect your body from injury.
