istock/kupicoo

Image: istock/kupicoo

Strength training is a key part of becoming a stronger, more resilient runner. It builds the power needed to propel you forwards, strengthens your core to help maintain good running form as fatigue sets in, and conditions your body to better withstand the demands of training, reducing your risk of injury.

If you’ve been strength training consistently with exercises such as squats, glute bridges and hamstring curls, you may have noticed they no longer feel quite as challenging. That’s a positive sign that your body has adapted and you’re getting stronger. But to keep making progress, you’ll need to continue challenging your muscles. By increasing the load, introducing more complex movements or progressing to single-leg and explosive exercises, you can continue building strength that translates into better running performance.

As always, focus on good form. If you’re unsure whether you’re doing an exercise correctly, check in with a personal trainer or try a class. Who knows—once you start enjoying the challenge of lifting heavier or moving with more power, you might even be tempted to give something like HYROX a go.

Adding weight to your advanced strength training

A simple (but that certainly doesn’t mean easy) way to progress your strength training is to add weight to the exercises you’re already doing. Some women are put off adding weight to their workouts because of fears they will build ‘too much’ muscle. In reality, you aren’t going to end up looking like a bodybuilder without committing every minute of your waking life to that goal – nobody develops that sort of physique by accident.

In fact lifting weights is important for women. After the age of 40, muscle mass starts to decline each year so weight training is important for helping maintain strength as you age. If you’re unsure how much weight to add, start with a weight that you can comfortably do 8-10 reps with while maintaining good form. If you’re able to comfortably do more reps than this, it’s a sign you’re ready to progress your weight.

Examples

• Dumbbell overhead press
• Weighted squats
• Weighted lunges

Compound exercises for advanced strength training

If you want an efficient workout – throw in a few compound exercises. These are great for when you’re short on time because instead of working one muscle as you would in an isolation exercise, you can work several muscles at once. You’re probably already doing some compound moves without even realising it – a squat is a popular one for runners. As well as building strength you’re working on your coordination and mobility.

• Kettlebell swing
• Deadlift
• Push-ups

Image: istock/Drazen Zigic

Unilateral advanced strength training for runners

Unilateral exercises are especially effective for runners because running is, by nature, a unilateral movement: one leg working at a time. Movements like lunges mimic this pattern, making them highly relevant to your training. These exercises don’t just build strength on each side of the body independently; they also improve your coordination, balance and control -essential elements for efficient, injury-free running.

Examples

• Walking lunges
• Single-arm weighted row
• Split squats
• Single leg glute bridge

Many of these can be done as bodyweight exercises (working against the weight of your body as the resistance), or you can add weight as you become more confident and your strength develops.

Plyometric exercises for advances strength training

Plyometric are definitely at the advanced end of the strength training spectrum. These are explosive movements that require you to generate a lot of force very quickly such as jumps. Sprinters do a lot of this type of training because their sport requires a lot of strength and power, but they can still be useful for endurance runners too.

Examples

• Box jumps
• Squat jumps
• Burpees
• Hops

Training for a marathon? Try our ultimate marathon training strength workout.