Strength Training for Runners During Minnesota Winters

Strength Training for Runners During Minnesota Winters

Although Minnesota winters bring about icy roads, snow covered trails, and short daylight hours, it can be used as one of the best seasons to build strength. A firm foundation of strength will allow for more consistent runs and an overall reduction of injury. 

Why Does Strength Training Matters for Runners?

If you keep feeling minor pains and aches while running, a solution can be found through strength training. It doesn’t just build muscle, but it helps runners become more efficient. Reduction of stress on the joints is one positive effect of strength training. Additionally, you’ll be able to improve your running economy which will allow you to use less energy on exertion. 

What Muscle Groups Should Runners Focus On?

Whether you are new to strength training or a seasoned veteran when it comes to lifting, you should target muscles involved in stride. Glutes, hips, hamstrings, calves and core are all important muscle groups to ensure injury free running. Consistency over perfection is what you should strive for in your strength training sessions.

What are the Best Exercises for Runners?

Simplistic over complex should be your motto when it comes to strength training. Foundational exercises such as Squats, Romanian deadlifts, Bulgarian Split Squats, and Step Ups develop lower body strength that will translate directly into your running. Additionally, single leg calf raises, planks, and side planks will improve the other components that make for a more efficient running stride. For all exercises you perform, focus on form and slowly increase the weight. Start with a weight that feels challenging for 8-12 repetitions and perform 2-3 sets of each exercise. 

How Often Should You Strength Train?

For strength training, you should perform 2-3 full body strength sessions per week. During winter, you can add an additional strength training session if recovery allows. Performing these strength sessions after easy runs or non-running days is recommended. Again, ensure consistency over long intense workouts. 

Common Strength Training Mistakes

1. Using Only Light Weights and High Reps: Research tells us that runners see the biggest impact from heavy weight training with lower reps of 6-10 per set, and heavy weights that fatigue the working muscle group within that rep range. 
2. Skipping Leg Day: Many runners assume that running is plenty of strength stimulus for the legs, but that couldn’t be further from the truth. While running does help to increase the stamina of your working muscles, it does not do much for true strength. Strength training for the legs is essential for reducing how quickly your legs fatigue, as well as for promoting strong tendons, ligaments, and muscular balance to keep you injury free. 
3. Using Only Weight Machines: Running is a real world, functional activity that engages your full body in a three dimensional space. When you work on only machines, you lose the support of your stabilizer muscles that are essential for real world movement. While machines have their place in isolating specific muscle groups, barbell, kettlebell, and bodyweight training reigns supreme when it comes to functional strength training for runners. 

Winter doesn’t have to be a season of just maintaining your fitness, it can be a great opportunity to ensure you have a good foundation for the upcoming training season. Incorporating strength training into your routine will greatly reduce your risk of injury. When the snow melts and races resume, the work you put in will pay off. Happy running!