www.run4prs.com Why do you need to strength Train? Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s hard to think that we would need to make time for strength training too! Isn’t running already enough? The short answer is: probably not! Running is great for cardiovascular health and improving endurance, but that is not the only thing you need to become a great athlete and a healthy person.  How does strength training help with injury prevention? CONSISTENCY is key for success The more consistent you are, the faster you will become Strength training allows your body to handle mileage because it strengthens the connective tissues and muscles What are imbalances or weaknesses that occur within the body? Trickle down effect & the whole body is connected Running is monotonous and sometimes it amplifies imbalances.  Strength training can help you correct these imbalances Runners need: Postural alignment, stabilization, strength and power Train for strength 8-12 reps  FRONTAL SAGITTAL TRANSVERSE  Focus on exercises involving the major joints of the body (hip, knee, shoulder, elbow, etc.). Emphasize movements that include multiple joints, and check for kinetic chain alignment. How does strength training help with finishing kick and raw speed? The strength of your body propels you forward It is anaerobic We always say a 5k is only 10% anaerobic but in a 20 min race that is 1 min. That is the difference between you and your goals. As we age, we lose muscle. We need to strength train just to maintain! How does it improve your running economy? What is running economy? Isn’t that the same as running form? Your glutes and core are firing and it allows you to be able to run stronger and have better form. Athletes who strength train are more likely to be able to engage their core and glutes. Improves Neuromuscular connections? What does this mean? When we run slow and easy, our body takes the easier route possible to get it done. Sometimes the faster twitch muscles start to become dormant. It is one of those ‘use it or it falls asleep’ things. By strength training, you are waking up the entire muscle with explosive strength and that entire muscle will engage again in the future when you are running. Balance Start small and you build strength and confidence; multi-joint movements tend to be a bit more complex. Mix it up. Include new movements and new equipment/modalities in each workout. Tips for Multi-Planar Training