NIFS Healthy Living Blog

Strength = Running Performance?

While distance running is primarily a cardiovascular activity, many phases of running require short bursts of power to gain an edge. Take the final 200 meters of a marathon, for example. That last-second surge to improve your time by just a few seconds relies on short-term strength and power output. To maximize your performance, it may be time to incorporate strength training into your routine.

Benefits of Strength Training for Runners

Your body uses three energy systems to fuel movement:

• Phosphagen System – Provides short-term energy for fast, powerful movements.
• Glycolytic System – Uses ATP and oxygen for moderate-duration, high-intensity efforts.
• Oxidative System – Supports endurance activities and sustained, repetitive movements.

Long-distance runners primarily rely on the oxidative system, but training the phosphagen and glycolytic systems can enhance sprinting ability, speed changes, and overall power. Strength training improves these systems, giving runners an athletic edge when they need it most.

Strength Training Tips for Runners

• Prioritize lower-body strength. Exercises like squats, lunges, and deadlifts build the power needed for efficient running.
• Train your whole body. A strong core and upper body improve posture, efficiency, and endurance.
• Emphasize explosive movements. Box jumps and plyometrics develop power more effectively than high-rep isolation exercises.
• Use a low-to-moderate rep range. Keep reps between 3-8 on key lifts to target strength and power development.
• Allow adequate rest. Take around 90 seconds between sets to optimize power production and recovery.

By incorporating strength training into your routine, you’ll improve efficiency, power, and resilience—helping you become a stronger, faster runner.

Winter often brings challenges like colder, shorter days and packed holiday schedules, making it tempting to skip workouts. But staying motivated is possible with a few adjustments! Here are some effective strategies to help you stay on track and feel your best throughout the winter months.

Tip #1 Less Time, More Effort

When time is tight, go for workouts that pack a punch. High-Intensity Interval Training (HIIT) is an excellent choice, alternating bursts of intense activity with short recovery periods. A 20-minute session can deliver the same benefits as an hour of moderate exercise, making it perfect for busy days.

Examples of HIIT Workouts

• At Home: Circuits with burpees, mountain climbers, or squats.
• In the Gym: Alternate treadmill sprints with rest periods.
• Outdoors: Hill sprints or even a snowball fight to burn calories and have fun!

Tip #2 Schedule Your Exercise

Consistency starts with planning. Treat your workouts like appointments—add them to your calendar and make fitness a priority.

Ways to Fit Exercise Into Your Day

• Mornings: Energize your day with an early workout.
• Lunch Breaks: Take a brisk walk or hit the gym.
• Evenings: Relax with yoga or gentle stretching.

Remember, what gets scheduled gets done!

Tip #3. Make Fitness Social

Combine movement with social or family time. Winter is the perfect season to turn gatherings into active events.

Ideas for Active Social Plans

• Winter Sports: Go ice skating, skiing, or snowboarding.
• Outdoor Adventures: Try sledding or snowshoeing with friends.
• Indoor Fun: Dance parties or trampoline parks keep things lively.

Even a family walk after dinner can keep everyone moving and connected.

Extra Tips for Winter Motivation

• Dress for the Weather: Wear warm, moisture-wicking layers for outdoor workouts.
• Stay Indoors When Needed: Explore at-home fitness apps or virtual classes.
• Set a Goal: Train for a spring event or work on mastering a new skill.
• Reward Yourself: Celebrate milestones with new workout gear or a cozy spa day.

Winter might make fitness a little trickier, but it also opens up opportunities to try new activities and rethink your routine. With these tips, you’ll stay motivated and reap the rewards of staying active all season long.

Looking for more help to stay motivated this season? Our certified personal trainers are here to help you every step of the way. Book a consultation today and take the first step toward your fitness transformation!