Put a spring in your running step

Spring has most definitely sprung, and everything seems brighter, lighter and fresher. The dry, sunny weather sees people flocking outside to exercise. Some of our online clients logged in from their gardens this week for an al fresco workout, soaking up some much-needed vitamin D whilst completing their class. Many have dusted off their trainers for their first gentle run of the year, and regular runners have packed away their running gloves and donned their sports sunglasses.

Running has so many benefits – it’s a great cardiovascular workout, a super metabolism booster and it’s brilliant for stress release and mood enhancement. Anyone (yes, anyone!) can build up to running, it is time and location flexible, and it’s free.

If you are new to running, or strive to become a better runner, don’t get sucked into thinking more miles equals better and faster. Racking up mileage is just one part of the equation. The other? Building muscular strength. Strength training is an essential, but often overlooked, component of any running routine, for both the casual jogger and the serious racerunner.

Strength work helps tick three vital boxes for runners.

First off, it prevents injuries. If you’ve started running and given up due to injury you are not alone. Running is a repetitive movement causing stress and strain on the same joints, muscles and tissues. Strengthening these muscles, and their associated connective tissues, means they can handle more, and this allows you to build up safely and gradually, injury free.

Second up is power and efficiency. Full body strength training will help ensure that your muscles are being used in an optimal and efficient way. For example, a stronger upper body and core will hold you central with good running posture so that energy isn’t wasted on unnecessary movement in these areas. Energy sources can then focus on powering the legs allowing you to run faster, for longer!

And finally, coordination and mobility. Many strength training exercises take joints through a full range of motion leading to improved flexibility and mobility. Mobile joints allow you to run more freely with a relaxed body and better form, crucial for safe and efficient running.

Desirable strength training sessions should work the whole body, not just the legs, and can be carried out using either your own bodyweight or with a load, such as dumbbells or barbells. Low Impact Strength, Weightlifting, Barre, Pilates and Yoga should all hit the spot.

So, whether you are embarking on your first Couch to 5K or are mapping out a training plan for the October London Marathon, try adding in some strength sessions. It could be the key to running harder, better, faster, stronger!

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