Strength training is such an important part of running. Regularly strength training can help you to PR by reducing injuries. I am going to group weight lifting, strengthening exercises, and ab workouts as all part of strength training.
Weight lifting is great to do for runners. This helps to build strength which can prevent injuries. I aim to weight lift twice a week but it usually ends up being once a week. I follow a weight lifting plan that Tina Muir posted on her blog (tinamuir.com).
I do strengthening exercises 3-4 times a week. This includes exercises like clam shells, side leg raises, and donkey kicks. I also do speed skaters too. When I do those exercises I do 2 sets of 20 reps of each exercise. I think it’s so important to do strengthening exercises to reduce injury and to speed up recovery from injuries.
I also like using resistance bands. I use a band for my ankles to strengthen them. I also tie the resistance band together and do monster walks where you take big steps (forward/backward) and walk to the side while squatting down a little bit.
Having a strong core can help your running. I really enjoy doing ab workouts and I try to do 15mins every other day. I really love planks so I do about 10 mins of different planks and about 5 mins of different ab exercises I have learned from Blogilates YouTube videos. I would suggest starting at once or twice a week with 5 min ab workouts and then you can slowly increase the time and frequency if you want.
I hope this post helped you to learn more ways to help you PR in your races. I will be doing more posts in the future about more specific exercises that I do for each of the different strength training categories I have listed above.
Do you strength train? If so what is your favorite kind of strength training?