Ever wondered why after a point the improvements in running timings begin to saturate for most runners? The reasons could be many – however, in most recreational runners this happens due to the similar nature of the training stimulus. A particular exercise works on a given set of muscle groups. Now, if the body is subjected to a similar workout regime for a long time, the body starts getting used to it and this slows down any gains in the overall fitness level. This blog outlines a few effective workouts that runners could include in their strength training regime (to build more variety and fun in their training).

First things first – why is strength training important for runners? The simple answer is that without strength training a runner is more susceptible to injuries. Moreover, when it comes to long distance running, endurance plays a critical role. Strength training can help improve endurance and enable the runner to finish strong.

So, let’s turn our attention to the next important question – what are the best strength workouts that a runner should perform? The answer really depends on for how long one has been running and what kind of strength regime one has had. If a runner has had limited or no strength workouts in the training regime, the best place to start is with basic workouts like squats, lunges, push-ups, plank-holds and burpees. These are basic body-weight based workouts which can be performed just about anywhere. 

The challenge comes when one has been performing these basic workouts for a while (in addition to the regular running), but the improvements in running performance have started to saturate. This is something that I faced about a year back. It is probably an indication that the body has become used to the same kind of workouts (with the same muscle groups getting activated due to a lack of variety in the workouts). To address this challenge, I have been trying to embrace new workouts over the past six months.