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Strength to Run



Strength to Run: MaxEndurance Blog!


No matter your fitness goals, strength training and running are two very important components of a healthy lifestyle. But how does strength training affect your running ability?


Strength training can improve your running economy, strengthen muscle and connective tissue, and improve your neuromuscular control. Strength training increases your running economy, which is the amount of energy your body requires at any given pace. The better your body uses energy the longer you can run at a faster pace.


Adding strength training to your overall plan will help strengthen muscle and connective tissue. This will help with injury prevention, and ultimately allow you to reach your running and fitness goals successfully.


Running is a repetitive sport, and you apply significant forces to one leg at a time. It is important to develop neuromuscular control. Strength training allows you to develop power, improve balance and stabilize more efficiently when you contact the ground. These elements combined give you the ability to gain the most out of your training, and improve your performance.


Furthermore, strength training allows you to improve body composition by lowering body fat while building lean muscle mass. Strength resistance training breaks down the muscle fibers, after which the cells repair themselves, growing bigger and stronger. A progressively programmed strength plan will promote even greater gains in mass, strength, and ultimately your running ability.


So, how can you make sure that you are getting enough strength training and running in your plan? In reality, there is no one size fits all plan, but here are some things to remember:

  • Lifting everyday is not necessary. Adding strength sessions two times a week will give you great benefits.

  • Keep your easy days easy, and your hard days hard. Add strength training to your harder running days.

  • Focus on strengthening your hips and glutes.

  • Progress slowly. Start at your current fitness level and progress each week.


Another thing to consider when making your strength training and running plan is recovery. Recovery is where you make fitness and strength gains. As long as you allow your body time to recover between workouts, you’ll be less likely to over-train, which can affect your running performance or create an injury. If you do any type of endurance training, you will need to allow your body ample time to repair themselves between workouts. Giving your body anywhere from 36 to 48 hours to recover is recommended between hard workouts. This depends on the duration and intensity of the workout.


When it comes to strength training and running, there is definitely no “one size fits all” solution, that is why you may consider hiring a professional. Here at MaxEndurance we focus on developing quality, personalized training plans to maximize your performance and meet your endurance goals. Find a special MaxEndurance offer at the bottom of the page!



No matter your level, if you are ready to take your personal fitness or training goals to the next level, schedule your free consultation today!



Your Sport. Your Plan.


Training plans available for Running, Triathlon, and Strength Training athletes.


We work with you to identify your goals, then create a plan that will Maximize your results! No two plans are the same.


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Reach out on any of the links below!

Website: MaxEndurance




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Meet Coach James James Spencer, Founder

I was born and raised in Southeast Kansas and developed an interest in sports and fitness early in life. To pursue my passion in teaching and coaching, I received a Bachelor of Science in Education from Pittsburg State University in 2007. I taught physical education and coached basketball in a rural community south of Kansas City for 7 years, and in 2013, I completed my Master’s Degree in Human Performance and Wellness. In 2014, our family relocated to Joplin to be closer to our family and I continued teaching and coaching in the Joplin School District. I currently teach physical education and serve as the assistant boys basketball coach at Joplin High School and also serve as the Joplin Middle School cross country coach. Through my career as a teacher and coach, I have developed a passion for helping others achieve their goals. For that reason, I have worked to receive certifications from NASM-CPT, Precision Nutrition Level 1, IronMan and Revo2lution Running. My family is my biggest motivator in all that I do. My wife, Kayla, is currently a pediatric physical therapist for the Joplin School District. We have two children, Emery (age 8) and Cale (age 5). Our family enjoys an active lifestyle, loving to run, cycle, swim, hike and be outdoors together.



 
 
 

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