The Secret to Improving Your Speed and Endurance

Don’t let the weights scare you

As part of my strategy to gain a six-pack before the year-end, I recently went back to strength training. I found a trainer online, got myself some new workout gear, and rearranged my schedule to fit my sessions. I call it the “Road to Six-Pack Challenge”. Different body parts. Higher intensity and frequency.

It’s been tough. All my muscles feel sore. I struggle to hold the correct form and to complete reps.

But, it’s exciting too. To watch my body regain its muscle tone, to feel my lungs burn with exhaustion and the sweat sting my eyes. I love the high that follows the workout and the sense of accomplishment that lingers long after. It’s boosted my self-esteem and done wonders for my sleep and energy levels.

If you’re a runner and you are wondering how to improve your speed and endurance, maybe you should consider strength training.

What Is Strength Training?

Strength training involves some type of resistance to challenge and build your muscles. Strength training exercises apply a load/overload to a specific muscle or muscle group forcing them to adapt and grow stronger.

Examples of strength exercises include walking lunges, pull-ups, tricep dips, bench press, squat, deadlifts, and shoulder press.

Strength Training Reduces Your Risk of Injury

Poor running form can lead to lower back pain, runner’s knee, and shin splints. Many running injuries, especially knee and hip-related issues, are a result of muscle imbalances or weaknesses.

While each runner has a unique style, increasing your strength increases your joint stability which then reduces your risk of repetitive stress injuries. Lower body and core exercises are particularly important when it comes to reducing injury risk. Stronger core and leg muscles help you maintain your proper running form longer.

A major plus of avoiding pain is that you’ll stay motivated to keep running and be more likely to build a consistent running habit.

In the end, it will help you progress as a runner.

Strength Training Improves Endurance and Reduces Fatigue

A strong body is better able to handle the stresses of running. Your muscles are able to perform longer before getting fatigued, which will help you maintain your proper running form.

Improving your strength will help you fight off cramping up during the late stages of long runs. It also helps you recover faster from these runs. This is because strength training makes your body more efficient at converting metabolic waste into energy.

Strength training leads to strong supporting bones and connective tissue. This contributes to a body that can withstand more stress than the bodies of people who don’t do strength exercises.

Strength Training Leads to a Faster Pace

Improving your form and endurance also translates into a faster overall pace. This is because your muscles don’t need to expend as much energy to hit a certain pace. Your body learns to use the most fatigue-resistant muscle fibres so you exert less energy, says Dr Kenji Doma PhD, a sports and exercise scientist.

The best part is you will see improvements in your race times fairly soon after you add strength training to your routine.

And, all these benefits can be had with just two or three 15- to 20-minute strength-training sessions a week.

Strength Training Leads To Increased Running Efficiency

We have all had the frustrating experience of having our form fall apart due to fatigue toward the end of a long run or race.

One way to avoid this is through strength-training. Strengthening your core can help you improve and maintain your running form, which translates into greater running efficiency.

Strength Training Is Tough, But Worth It

Every time I start my training, I question the wisdom in my decision. I wonder if getting a six-pack is worth all the time and effort I am putting in.

Then I complete another session and feel proud of mastering my emotions and taking care of my body. It’s inspiring to know I am working towards a goal I have put off for a long time.

Resisting the urge to quit has shown me the power of the mind over the body. I have learned the difference between the emotion of pain and the sensation of pain. I expect to be in pain and for me the sensation of my muscles breaking down and my body starving for oxygen are routine and matter of fact.

I don’t let the pain distract me from what I need to do.

If you want to improve your overall fitness, you need to take a comprehensive approach to running. That means working on areas you may not normally pay attention to, like flexibility, balance, mobility, and strength.

As always thanks for reading. Keep the comments and corrections coming.

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