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.