Starting out in running or training for your first race involves managing many aspects. From selecting the perfect gear to scheduling training runs and ensuring adequate rest, it can all become quite overwhelming. Amidst this busy schedule, strength training often gets overlooked, even though it plays a crucial role in a runner’s success.

Strength training isn’t just for building muscles; it directly benefits your running performance. By enhancing your running economy, strength exercises help you run more efficiently and with better form, which can lead to faster times. Additionally, a solid strength training routine helps prevent injuries by addressing muscle imbalances and strengthening joints and muscles essential for running.

To help runners integrate strength training into their routines, ultra-marathon runner Sarah Riandet shares her favorite strength and conditioning circuit. This circuit is designed to boost performance and keep runners injury-free throughout the year. Sarah emphasizes the importance of warming up before starting and recommends repeating the sets three times with a 90-second rest between each set.

Sarah’s circuit includes a variety of effective exercises such as box step-ups, calf raises, single-leg deadlifts, side lunges, single-leg toe lifts, and squats. These exercises target essential muscle groups like the quadriceps, glutes, hamstrings, and calves. By incorporating both unilateral and bilateral movements, runners can improve balance, coordination, and overall strength.

Stretching is a vital component of any runner’s routine, aiding in flexibility and reducing muscle tightness. Sarah recommends stretches like the downward-facing dog, pigeon pose, standing quad stretch, and IT band stretch. These stretches focus on the legs and hips, areas that often experience significant strain from running, helping to maintain mobility and prevent soreness.

For those looking to further enhance their training, Sarah suggests integrating at-home Pilates workouts with weights to strengthen the entire body. Additionally, she points runners to various resources for the best running gear, including shoes, watches, sunglasses, and belts. These resources can help runners optimize their performance on race day and beyond.

Incorporating strength training into your running routine is essential for improving performance and preventing injuries. By following expert advice and dedicating time to both strength exercises and stretching, you can achieve a balanced and effective training regimen. Remember, a strong foundation not only enhances your running but also ensures you stay healthy and injury-free for the long run.