Why strength training can transform your running

If you want to avoid injury, improve your running form and progress your running fast, the missing magic ingredient is strength training

Strength training which works for women
(copyright Girls Run the World)

Over the last ten years, I’ve coached hundreds of female runners from beginners right the way through to sub 3 hour 30 minute marathon runners – and the one thing that stands out as making the biggest difference to improved running is strength training.

To help the women we coach understand how vital it is to improved running, I like to use the analogy of ball that is pumped up and one that is slightly flat; the pumped up one bounces up high off the floor, the flat one can not lift off the floor or does so poorly.  That’s the difference that a conditioned muscle makes to your running form compared to a running body that has not been conditioned.

How strength training helps you as a runner…

  1. You’ll be able to keep running consistently without having to take time off for injury
  2. It improves your running economy by up to 8%, making you more efficient which means less tired and faster
  3. Improves your ability to create force – exactly what you need to be able to do in order to drive your body off the floor and land with every stride
  4. Improves your V02 max by up to 4%, which is a measure of your aerobic capacity

All of this matters hugely if you’re training for endurance, whether that’s a half marathon, marathon, triathlon, or ultra.

If you take one thing from this post, it is this – in  Sieler’s Hierarch of Endurance Training needs, which ranks eight fundamental training practices in order of proven impact, the fundamental foundation of training is volume – if you become injured because your body is not strong enough, that volume and consistency is undermined.

 

I recently spoke with Chrissie Wellington at the Training Peaks Endurance Coaching Summit and she spoke about her amazing London Marathon time of 2 hours 44 minutes and she credits strength work as the secret to her success;

‘I magnate to do it off the back of strength and conditioning, which meant that I stayed strong off the back of the end of the marathon which becomes even more important as we age.’

How do I fit it in?

All this is all very well and good, I hear you say, but how do I fit in marathon training, relationship, work and family?

This, and lack of understanding about strength training and how to do it are the single biggest reasons that female runner neglect strength training. But it doesn’t need to take long – 10-20 minutes of the RIGHT strength training will help transform you as a runner, much more than just slogging out the same miles at the same pace over and over again.

To help women who are training for endurance to get that secret ingredient into the running or triathlon mix, we have created a four week strength training programme, encompassing three workouts per week of approximately 20 minutes. Each workout is different and is delivered via our membership portal to your phone, and all the exercises are filmed so you’ll know exactly what to to do and how. You must have access to a gym.

It costs £29.99 and once purchased you’ll own it for life and will be able to repeat the programme whenever you like, whether you want to build strength for an endurance event or you just want to do it in order to get fit and in shape.

It will be available to purchase in December, perfect timing for anyone who is doing a Spring marathon helping you to lay the foundations upon which your volume of training can build.

We’ll be offering limited special offer deals for the first 20 to purchase the programme and these special codes will only be delivered via our newsletter. To sign up, click here. 

Launching #grtwproject26.2

Have you got a Spring marathon lined up next year? Read on to find out how to you could WIN our silver service training package worth £480 for  as part of #grtwproject26.2 2019…

With our training service, it will feel like you’ve got someone running and guiding you at all times

 

Signing up for a marathon is exciting, whether it’s your first or your fiftieth time of running 26.2 miles. But juggling training, family, relationship, work and lifestyle commitments can derail even the most enthusiastic and committed runner amongst us.

Which is why we have created our one to one virtual silver coaching package, which provides you with personalised training plans written for YOU by one of our team of qualified and experienced running, yoga and strength and conditioning coaches, including GRTW founder, Rachael Woolston and head coach, Tara Shanahan. Plus, god forbid anything goes wrong, co-founder and qualified physiotherapist will provide the support to help you get back to training.

We write a plan that fits YOUR lifestyle, your goals and your running background and experience.

Whether you’re a beginner or an experienced runner who would like to achieve a personal best, we’ll deliver your training via our software partners, Training Peaks, one of the world’s best training software packages,  with your progress reviewed weekly and a monthly coaching call via Skype, telephone or email.

Training plans and workouts delivered direct to your phone with email reminders

We don’t just help you with your running, but your mental approach, nutrition, stretching, strength and more, enabling you to train without the stress and anxiety of being unsure of what you’re doing or how you can fit it in. Plus, if something goes wrong – illness, injury or a holiday and your training is derailed, our plans change to accommodate this and get you back on track.

So, no stress, no injury causing you to crash out of your A race, and progress that you can measure and see to help you build your confidence day by day, ready for race day.

To launch our silver service, we are now offering FOUR women the chance to win our mentoring service taking you from January right the way through to your Spring marathon race day.

In order to be in with a chance of winning our special #grtwproject26.2 2019, worth £480, enter below and like our Facebook or Instagram channel, where we will be sharing stories of our entrants and inviting votes from our community. ENTRIES CLOSE 17TH DECEMBER 2018.

 

 

ENTER #GRTWPROJECT26.2 HERE

 

 

Terms and Conditions 

  • Only open to women 18 or over
  • You will need write a short weekly post for our blog, detailing your training to help inspire and motivate others – even when training is NOT going right
  • You can be any level, beginner or experienced
  • If you are currently injured and unlikely to be able to start training in December, please do not enter
  • The judges decision about the winners is final
  • Training will start in January
  • You must be able to commit to doing a minimum of four training runs per week
  • You will need to have a Garmin training watch
  • Training Peaks Premium account is not included