With Coach Alexa, Online Running Coach for We Run
The Power of Strength Training
Hi, team! Coach Alexa here – coach for Reading, South Oxford, and online.
Continuing my Pillars of Health series, today I want to talk about strength training or resistance training – one of the key physical activities that can improve our overall health. Not only does it benefit our running, but it also has several important knock-on effects on our long-term well-being.
What is Strength Training?
Strength training involves using resistance to build muscle strength. This can be done using:
- Resistance bands
- Free weights (dumbbells, kettlebells, barbells)
- Weight machines
- Bodyweight exercises (such as squats, lunges, or push-ups)
The goal is to strengthen muscles, making them more capable of handling stress – whether in running or everyday activities.
How Strength Training Helps Runners
Strength training is incredibly beneficial for runners in several ways:
- Reduces injury risk – Stronger muscles are better able to handle the repetitive impact of running.
- Improves running form – As we fatigue, our form can deteriorate, increasing the risk of injury. Strength training helps maintain stability.
- Enhances speed and endurance – Stronger muscles contribute to better running efficiency, helping with pace and performance.
Long-Term Health Benefits of Strength Training
🦴 Boosts Bone Density
- Strength training stimulates bone growth, reducing the risk of osteoporosis and fractures.
- This is especially important as we age, as bone density naturally declines.
💪 Prevents Age-Related Muscle Loss
- As we get older, we naturally lose muscle mass, which increases the risk of falls and injuries.
- Strength training helps maintain muscle strength and mobility, keeping us independent for longer.
🧠 Supports Brain Health
- Research shows that resistance training can help reduce the risk of dementia and Alzheimer’s.
- Stronger muscles mean better balance and coordination, reducing the likelihood of falls that could lead to long-term immobility.
Strength Training for Different Life Stages
- For older adults: Helps maintain strength, mobility, and independence.
- For women post-menopause: Helps counteract the natural decline in muscle and bone density.
- For runners of all levels: Complements endurance training and prevents overuse injuries.
Final Thoughts
With so many benefits – not just for running, but for long-term health and independence – strength training is one of the best things you can do for your body.
Why wouldn’t you start? The sooner you begin, the more you’ll future-proof your health.
Happy running! 💪🏃♀️
