Strength training will help you run

I know, I know. You’re running already. Or at least, you’re thinking about running. Now I want you to think about strength training, too? C’mon! You can only do so much.

Increasing bone density

I hear you. It’s awesome if you’ve already started running. And still more awesome if you’ve kept it up for a while. But listen to this: the last time my dentist took x-rays, he told me I was loosing jaw bone density. I was shocked. You can see that in my jaw? What does the rest of my skeleton look like then? Hmm… that seasonal weekly boot camp wasn’t going to be enough for me, apparently.

As much as I wish I could delay menopause, I’m in that phase of my life when I don’t know when, or if, my period will come again. The shift in hormones, more specifically the reduction of estrogen, means I’ll have to fight bone loss much more vigorously now. The best way to do that is regular weight bearing exercise. You can take all the calcium supplements you want, eat all the calcium-rich food you desire, and it will do diddly squat for your bones if you don’t do any strength training.

Run faster and prevent injury

The bonus of strength training is that it will also help you get faster more quickly and protect you from injury, helping to ensure you keep running as you get older. While your bones retain mass, your muscles, tendons and ligaments will all get stronger leaving you less vulnerable.

If your work has a gym, maybe it’s time to check it out, or that gym you pass on your way home. But you don’t need one. There are many workout videos available on YouTube—some specifically for runners—that offer anything from 10-60 minute routines using your body weight, elastic bands, hand weights, or a combination.

Find time for strength training

If adding another day of exercise seems unrealistic, maybe you can integrate it into your existing routines. If you’re running three times a week, think about changing one of those running days into a strength training day (maybe with a shorter warm-up run before). If you’re running five days a week, maybe two of those could be shortened, with some weight bearing exercises added at the end.

Twice a week is ideal, but once is better than nothing. And you will start feeling stronger in no time. Here are some exercises you can throw into your runs, while your heart rate is already up:

• bench or curb push-ups

• walking up steep hills or stairs

• park sit-ups

• play-ground monkey bars

• calf lifts off a curb or step

• squats

• lunges

Now get out there. Who cares what people think. You’re getting stronger.