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Unlock Your Running Potential: The Role of Functional Strength Training in Shattering Personal Bests

Strength training is an indispensable component for runners. While running offers immense rewards for mental well-being, stress relief, and athletic challenges, pursuing it without incorporating strength and conditioning can lead to injuries. Far from hindering your running performance, building functional strength will significantly enhance it. Engaging in strength and conditioning sessions will make you more powerful, fitter, and leaner. Imagine possessing the explosive power to complete a 5k or 10k in record times—achieving a 5k in 19-25 minutes or a 10k in 45-55 minutes.
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I have assisted multiple clients in completing full marathons and half marathons. Two individuals who participated in the London Marathon achieved times of 3:35 and 3:50, respectively. Similarly, another pair who took part in the Hackney Half Marathon recorded times of 1:45 and 1:53. I can proudly say that the improvement in strength for each individual mentioned played a significant role in their achieving impressive times.
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Ola at hackney half
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Lucy at London marathon

Why is functional strength training so crucial?

Have you ever reached a point in your training where you started experiencing lower back pain, annoying knee pain, sore calf muscles, weak ankles, stiffness in the upper back, and tight hamstrings? If so, then these are issues that can be addressed and prevented through appropriate functional strength training. Often, the root causes of these problems and pains are muscle imbalances, weak ligaments and tendons, and a lack of reactive muscle strength. Engaging in functional strength training can help correct or prevent these issues, while also enhancing your performance over time.

To become a complete athlete, it is essential to train all types of muscle fibers. While the requirements of your sport may necessitate a focus on a specific type of fiber, achieving a well-rounded athletic profile involves developing all three types. Muscles are comprised of diverse fibers, each serving distinct functions:

Type 1: Slow-Twitch Muscles

These fibers operate slowly but can endure for extended periods. They utilise oxygen and glucose to maintain activity and do not fatigue easily. Suitable activities for developing these muscles include long-distance running and cycling.

Type 2A: Fast-Twitch Muscles (Oxygen-using)

These fibers are quick and utilise oxygen to generate energy. They can also function anaerobically, if necessary, which causes them to fatigue more quickly than slow-twitch muscles. To develop these fibers, engage in weight training with repetitions ranging from 3 to 8, 100–200-meter sprints, and similar activities.

Type 2B: Fast-Twitch Muscles (Non-Oxygen-using)

These fibers are also quick but rely on a process that does not use oxygen, leading them to tire the fastest among the muscle types. Develop these fibers through explosive training such as Olympic lifting, plyometric exercises, and short burst sprints, like the 50- and 100-meter dash.
This 12-week program is designed as a 3-day split training regimen specifically for long-distance runners. The primary goal is to enhance
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your running performance, transform you into a well-rounded athlete, assist you in breaking personal records, and enable you to sprint up hills effortlessly.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.
  4. If you are currently dealing with any injuries, research each exercise to determine if any of them could exacerbate your condition.
  5. Take a 30-second rest between each exercise.
  6. Measure your progress by taking a before and after picture from the back, front, and side views.
  7. Practice progressive overload but do so cautiously.

Monday: Lower Body

Sets Reps
Band crawl Walk 3 10 meter length
Psoas MarcH 3 20
Glute bridge with a resistance band 4 20
Leg press (single leg) 4 20
Bulgarian split squats 4 12
Romania deadlifts 4 12
Sled push 4 10-meter length
Kettlebell Lateral lunges 4 10
Seated calf raises machine 4 15

Wednesday: Upper body and Conditioning

Sets Reps
Battle rope 4 30 seconds
Medicine ball slam 4 12
Dumbbell farmer’s walk 3 10-meter length
Cable chops 3 20
Bulgarian split squats 4 12
Dumbbell chest press 4 8
Pull ups Or assisted pull Ups 4 6-10
Seated Dumbbell shoulder Press 4 8
Dumbbell single arm row 4 8
TRX row 4 10
TRX knee tucks 4 16

Friday: Olympic lifting and plyometric training

Sets Reps
Barbell Power cleans 5 3
Dumbbell Snatches ( single arm) 4 8
Press ups or knee press-ups 4 10
Box jumps 4 10
Ladder (high kness) 4 30 seconds
Kettlebell swings 4 15
Pistol Box squats 4 10
Medicine ball slam 4 10
Whether you’re aiming for a 5k, 10k, or a marathon, the evidence is clear: strength training is an essential component for runners looking to improve their performance. It’s time to redefine smart training by maintaining a balanced focus on the muscles that drive your running and the resilience that supports it.

Will Duru

Level 4 Qualified Personal Training Coach Sports & Exercise Science BSc (Hons)

Disclaimer: The ideas in this blog post are not medical advice. They shouldn’t be used for diagnosing, treating, or preventing any health problems. Always check with your doctor before changing your diet, sleep habits, daily activities, or exercise. WILL POWER FITNESS isn’t responsible for any injuries or harm from the suggestions, opinions, or tips in this article.

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