Strength training benefits runners and leaders

An analysis emphasizes the importance of strength training for both runners and leaders, suggesting it can improve performance and reduce injury risks. The author, who recently completed a 20 km run in Paris, argues that strength training should be a priority for runners, especially after injuries, as it helps stabilize joints and reduce the effort needed for each step.

Improved running economy through strength

Research indicates that strength training can improve running economy by 2 to 8 percent, as noted in a 2018 review by Blagrove and colleagues. However, these findings were based on races up to 10 km, leaving the benefit for longer distances like marathons uncertain.

Injury prevention and stretching

A 2014 meta-analysis by Lauersen and colleagues found that strength training reduced targeted injuries by less than a third, though the studies were not specific to runners. Stretching, on the other hand, showed no preventive effect according to the analysis.

Leaders need strength training too

For leaders, the author notes that strength training is even more critical due to the physical and mental demands of their roles. Injuries can lead to significant time loss and mental load, emphasizing the need for a structured training schedule.

Seasonal approach to training

The author suggests organizing the year into seasons: one focused on building strength and technique when the running season is over, and another for developing running performance. During the building period, strength training should be the focus, with two to three sessions per week.

Time-efficient training options

For leaders with limited time, the author recommends one session with heavy weights and technique focus, and a shorter, more intense session for the heart. This approach aims to balance strength development with time constraints.

Proper technique prevents injuries

The author warns against performing technical movements without mastering the technique, as this can lead to injuries or ineffective training. A 2021 review by Schoenfeld and colleagues found that maximal strength depends more on the weight lifted than the number of sets, though this advantage disappears in isometric tests.

Start with enjoyable movements

The author recommends starting with movements that a person enjoys or finds least painful and emphasizes the importance of mastering technique before increasing load. This approach ensures safe and effective progress in strength training.