There is a misconception by distance runners that if they were to incorporate strength training into their programme it would be detrimental to performance.

While undertaking training sessions whether they be on the road or cross country, this will help to develop the cardiovascular system. Making use of different terrains underfoot can also help to develop the stabiliser muscles in the foot and strengthen the achilles. However with little strength work completed in the gym a distance runner may struggle to reduce times and improve performance.

If you were to complete a race in 100,000 steps and being in good physical aerobic condition. You may become frustrated that your personal best time has not come down. With this concept of including some strength training, such as squats or lower limb developments. The force in which you are able to apply to each stride will increase this will then in turn provide you with a marginally increased stride length. So if you maintain a consistent level of aerobic conditioning and simply develop the force generation capacity of your legs then you will become more efficient, waste less energy, in order to complete the same distance.

So now your race will only take you 95,000 steps, but with the same fitness you will be able to run quick and reduce your personal best. Similar results can also be achieved through; using a resistance parachute, hill runs or a weighted jacket.

@davecoleman24

 

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