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 Strength Training Matters

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. 

Key Muscle Groups to 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, 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.

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 up a solid running performance. For all exercises you perform, focus on form and slowly increase the weight. 

How Often Should You Strength Train?

For strength training, you should perform 2 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

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!