Strength Training for Runners
Faith Running

How do you build strength? – Runners Strength Training Phase

When you think about building strength in your faith, what does that look like for you? 

It’s important to have a strong foundation in Christ and from there build your life brick by brick by applying and living out God’s Word. This can be done through:

  • Memorizing scripture
  • Praying
  • Bible Study
  • Fellowship
  • Reading His Word

This helps build strength so that when the storms of life come, we won’t crash and burn. 

A running training cycle is similar. You also build it brick by brick until you reach your peak and you’re ready to perform. The first layer is the base training phase, which we discussed last month. If you missed it, check it out here

The second layer is the strength phase. When you hear strength, you may think more of hitting weights in the gym. That’s great to do too when planned right in your training cycle. I highly recommend doing runner-specific strength training, but that’s a topic for another day.

Strength Phase Purpose: Strengthening the body while building power and endurance with the use of specific types of running workouts. 

The Goal: Doing workouts such as Hill repeats, Fartleks, and Tempo runs. It’s important to gradually progress the intensity and volume of these workouts throughout the strengthening phase to help minimize the risk of injury. 

Here are two examples of workouts to implement in the Strength Phase:

This Progression Hill Workout – This one uses a combination of hill repeats but set on different durations 

The Gradual Decent – This is a good type of structured Fartlek Workout 

Why: These workouts assist with muscle adaptation, improved running economy, increased power and speed, and injury prevention

It’s also essential the day after you do an “effort” run, meaning a hard run, make it a day of rest or active recovery. If you want to still run, do an easy recovery run to get the blood flowing back through your muscles while allowing your body to repair itself from the harder work you did the day before. 

If you have any questions, always feel free to DM me! 

Happy Training!
Running His Race,
Coach Elizabeth
@Endurance4You

This article was originally published on Active for Christ’s Coach’s Corner

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