The concept of stepping into a gym setting for many runners may seem completely alien as the majority of runners seem to be convinced that partaking in anything other than running itself is going to slow them down. Surely if I run more that’s better, right? (I hear them say).

Well, yes there is some truth in that depending upon the types of running they are doing, the type of running (event) they may be training for and their level of running experience (beginner, novice or advanced). However, for the majority of runners adding a strength and conditioning session or two to your weekly plan is only going to reap rewards, and here’s to why.

Runners considering adding Strength & Conditioning work to their existing training programme should not think of it as doing less running more that they are prehabilititiating injuries (preventing them from happening in the first instance) and supplementing your running NOT removing from it and in turn making you a more efficient, stronger and ultimately a faster runner.

The numerous runners I have worked with are prone to over training and more often not implementing other theories like adequate rest and recovery and fascia release therapy etc. The most successful of all runners are those who implement this type of marginal gains theory to their training plans. Many runners become injured when making that leap perhaps to higher volume or intensity running which perhaps can be associated with marathon training and as such suffer over use, over training or some form of tissue damage due to repetitive strain or even training through minor injuries or "niggles" those runners amongst you will know that familiar feeling that you are going backwards whilst not training (or that’s what social media portrays at least).

With increasing age there is an exponential curve of muscle wastage with Muscle mass decreasing approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people and why it is all the more essential to stack on lean muscle mass to support joint stability and injury prehab with age and it is quite literally NEVER too late to start.

Most lifetime runners will have developed a substantial aerobic fitness base, but it is essential to have a supportive structure to compliment this and whilst this way seem counter intuitive, we cannot urge the importance of this enough. Runners may make the assumption that adding muscle mass will make them heavy and slow as we know first-hand the relationship many runners have with food and weight can be a little skewed however the incremental or insignificant shift in body weight / mass will be far outweighed (pun intended) by the positive effect on running dynamics and efficiency.

For any runners sat on the strength & conditioning fence here are three key benefits:

• Prevent injuries by strengthening muscles and connective tissues, to better handle the loads while running.
• Run faster by improving neuromuscular (nerve-muscle) coordination and power.
• Improve running economy by encouraging coordination and stride efficiency.

Runners considering adding strength and conditioning into their programmes can consider this. You wouldn’t consider entering a rally in your Vauxhall Corsa without some modifications or high-end tuning. This addition will give you the best chance of performing in more challenging conditions and over a sustained period.

Generally, runners will lack muscle mass associated with frequent gym goers and body builders EVEN if and when this plays a part of the programme as the numerous hours of steady state cardiovascular work will offset but our aim is to increase strength and stability not for cosmetic purposes either. A large percentage of runners will suffer with reduced upper body strength, poor core stability, weak or tight hip flexors and reduced lower limb strength and or balance issues (especially due to the likelihood of previous poorly rehabilitated injuries due to their inability to rest from running).

Improved core stability helps to support off camber running, lateral movement and the ability to hold the key running gait for an increased duration which is essential for endurance runners. Upper body strength can support and add to that vital arm pump (seen in sprinters) and critical to cross country runners when powering uphill and finally lower limb strength and stability will translate into reduced injury and power through all elements of running.

Feel free to reach out for some no hassle-free advice on strength and conditioning for runners AND multi-sport athletes