Is Strength Training Important For Runners?

Is Strength Training Important For Runners?

By Coach Graham Hand

The simple answer is yes. The human body comes in all shapes and sizes and each athlete is different, but regardless of what you look like, it is important to fit some form of strength training into your regime.

If you haven’t visited a physiotherapist during the course of your running journey then you are one of the lucky ones. If you have then you will normally get treatment which will involve, you guessed it, strength exercises.

Different muscle groups are used for running on road and trail. Runners must have strong muscles to get through the range of motion required for vigorous activities.

We have all heard the term “work smarter not harder”. This applies to running. Building strong muscles for running doesn’t mean lifting weights. A good workout routine uses plyometrics and body weight exercises to build strength and target muscle groups that will help build a solid core and foundation to reduce injuries and increase muscle stability.

UP Coaching developed RunFit Friday as a core base to build strong runners. RunFit cycles between the oval and pool with targeted workouts that focus on developing fit, strong runners.

RunFit is targeted to reduce and help rehabilitate the following common running injury zones:

  • Plantar Fascia
  • Achilles
  • Shins
  • Knees
  • ITB (Iliotibial Band)
  • Hamstrings

What goes on at RunFit?

A typical oval session incorporates a warm up, High-Intensity Interval Training (HIIT), 10 min core workout and a cool down/stretch.

The pool session typically utilises deep-water running which is less impact than normal running but with the same or equivalent effort.

Who is RunFit for?

  • If you’re an injured runner, RunFit will help you develop a stronger core, hip girdle, glutes, lower legs, hamstrings and back to help you eliminate structural weaknesses
  • If you want to build your kilometres but can’t seem to run more without getting hurt, adding RunFit to your training will help strengthen your muscles, tendons and ligaments to handle the stresses and workloads of running more kilometres and faster workouts
  • If you’re a beginner runner, we have specific workouts for how to get started – even if you’ve never done any type of strength training before, we modify the sessions to suit all abilities

You will still need to complete any specific exercises prescribed by your health professional, but incorporating RunFit into your routine – no matter what level you are at – will certainly help you become a stronger runner with a long and less-injury prone future.

If you would like UP Coaching to help you towards your next running goal, acquiring the support of a qualified and experienced Coach like Graham is the first step.

Contact Head Coach Brendan at to discuss your coaching options.

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