No matter the distance, strength training should always be a part of your training plan. This doesn't mean that you have to spend hours in the gym performing complicated exercises. As part of our COROS Coaches service, we have received questions about what kinds of strength workouts are beneficial for runners. Below, you will find our coaches' insight on this topic and workouts that you can download to your watch.

Types of Exercises

It is important to include exercises that focus on strengthening the muscles used in running. Workouts should be a mix of unilateral exercises (only one side is performing a movement) and compound exercises (using multiple muscle groups simultaneously).

• Push
• Targets the muscles used to propel the body forward when running.
• Examples: push-ups / overhead press
• Pull
• Targets the muscles that help with maintaining proper running form and balance.
• Examples: reverse lunges / bent-over rows
• Squat
• Targets the muscles that help with increasing lower body strength and power.
• Examples: jump squat / bulgarian split squat
• Hinge
• Targets the posterior chain and hip muscles to increase speed and power.
• Examples: deadlifts
• Carry
• Targets upper body and core to help maintain proper running form and stability.
• Examples: farmer's carry
• Step
• Targets the lower body and helps improve power and stability.
• Examples: step-ups / box jumps

A good way to begin your strength training routine is to complete only one exercise from each category. 3-4 sets of 8-10 controlled repetitions, and you are good to go! Depending on your running and performance goals, attempt to include at least two days of strength in your schedule.

Once you have your list of exercises done, it is time to look at intensity. Using your body weight remains the ultimate first step to ensure you can complete the movement at a controlled speed without hurting yourself. Once you feel confident about an upgrade, try using a resistance band. Those will put a gentle and usually relatively small load into the movement. Finally, once you control the bands well, it's time to try with weights! Don't hesitate to start light and slowly progress as you go!

Remember to decrease strength volume as your mileage volume increases!

Bend-over row exercise with free weights.

Structuring Your Weekly Training

We have new strength workouts for you! Below you will find various workouts that include one exercise from each category explained above.

• Lower Body Workout
• Upper Body Workout
• Mobility and Core Workout

Each of these workouts can be completed as bodyweight (beginner), with resistance bands (intermediate), or with weights (advanced).

An example of a training week that includes 3 days of strength training.

Allow your muscles time to recover between strength training sessions, and listen to your body before making exercises more challenging. You can use your Training Status in EvoLab to understand the impact that adding strength training has on your body to make sure that you are not overtraining.

At the beginning, aim for 48 hours of rest in between each strength session. As you progress, you can shorten it to 24 hours while still maintaining 2 days of rest in your week.

What Are the Training Benefits?

No matter if you are a new or experienced runner, you can not just rely on a training plan that only involves running. Incorporating strength training into your running routine can help you become a stronger and more resilient athlete.

• Reduces the risk of injuries that can be caused by muscle weaknesses and imbalances.
• Improves your running mechanics, allowing you to run longer, and faster and become more comfortable running different types of terrain and/or paces.
• Builds a strong core so that you are able to maintain proper running form and stability for longer periods of time as your body starts to fatigue.

If you would like your training questions answered, email us at coach@coros.com, and we will be happy to share insights!