Strength Training for Runners

Misconceptions about strength training

• Weight gain or “getting bulky”- Women have less muscle tissue and far less testosterone than men do, which makes it extremely difficult to bulk up like men.
  

• Takes a lot of time- strength workouts should take between 20-30 minutes (2-3 times weekly)
  

Benefits of Strength Training

• Improve performance
  

• Injury prevention
  

Main Muscle Groups to Focus on:

• Legs (quads,hamstring,calves,glutes)- Strengthening your legs will increase power, endurance, and will assist in preventing injuries.
  

• Chest/Arms/Back- Your upper body helps to drive your legs and important for maintaining rhythm when your legs get tired.
  

• Core/Abs- The abs provide stability while running.
  

Exercises (click on each exercise below for more info)

Lunges

Bodyweight Squats

Calf Raises

Pushups

Curls

Tricep Extensions

Dips

Crunches

Plank