Weightlifting increases muscle strength and muscular power (via theStrength and Conditioning Journal).
Moreover, it allows runners to maintain proper form and prevent injuries.
Others can strengthen your core muscles and minimize trunk rotation during running.
Running engages nearly every muscle in your body.
Even the slightest imbalance can affect your performance and lead to painful injuries.
Compound exercises, such as barbell back squats and deadlifts, can increase hamstring strength and improve your conditioning.
Doing too much too soon can result in injuries.
For best results, attempt to move the weight as fast as possible.
Use your glutes and leg muscles to control the movement.
These full-body movements can improve your balance and coordination, making it easier to maintain good form.
Both exercises strengthen the muscles around your knee, leading to a lower risk of injuries.
Your quads, hamstrings, glutes, and hip muscles all come into play.
Squatting also develops core strength and stability, which may help improve running economy.
Fitzgerald recommends performing different squat variations with moderate to heavy weights.
The heavier the load, the fewer reps you should complete.
Ideally, perform this movement after a run or on your non-running days.
Deadlifts are just as beneficial for long-distance runners.
These movements engage all the major muscle groups while increasing full-body strength.
