Strength training is important for increasing stability, power, and balancing muscle strength throughout
the body—all of which are critical for efficient and injury-free running. Physically mature runners at the
high school level should regularly incorporate strength training into their workouts.
Distance Runners and Sprinters
Distance running can decrease muscle mass and strength training can help to balance that. Distance runners should
focus on developing strength-endurance, the capacity to produce moderate-intensity muscle contractions over long
intervals without tiring, rather than bulking up. Physically mature sprinters will want to build bigger muscles for
extra power and faster speeds.
How to Incorporate Strength Training
High school athletes can use their body weight for resistance during strength exercises, as well as weights. These
exercises can be incorporated into practices individually or runners can do strength-focused circuit training. In circuit
training, athletes rotate between a series of strength exercise stations, running from station to station and repeating
the circuit multiple times.
Strength circuits should be a staple of your workouts early in the training season. They can be the main workout of the
day lasting up to 30-40 minutes. As the season progresses decrease the focus on strength circuits. Use shorter circuits,
lasting 10-20 minutes, to maintain strength, but spend more time on race-specific training.
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