Strength training is often overlooked by runners who think more miles equal better performance. But if you want to run stronger, longer, and with fewer injuries, functional strength training needs to be part of your routine.
What is Functional Strength?
Functional strength is about training movements, not just muscles. It focuses on exercises that mimic the way your body moves in daily life and in sport. Unlike traditional weightlifting that isolates muscles, functional strength training improves coordination, stability, and efficiency.
For runners, this means strengthening the muscles that power your stride, stabilize your joints, and keep you moving efficiently. It’s not just about how much you can squat; it’s about how well you can control your body through movement.
Why Runners Need Functional Strength Training
-
Improved Running Economy – The stronger your muscles are, the more efficiently they can produce force, which means you use less energy with each step.
-
Injury Prevention – Weaknesses and imbalances lead to overuse injuries. Functional strength training helps address these issues before they sideline you.
-
Better Stability and Control – Running is a series of single-leg movements. Functional exercises improve balance and coordination, reducing wobbles and wasted energy.
-
More Power and Speed – Stronger glutes, hamstrings, and core muscles translate to a more powerful stride and faster running times.
-
Longevity in the Sport – As we age, muscle mass naturally declines. Strength training keeps you strong, helping you stay active and injury-free for years to come.
How to Incorporate Functional Strength Training
You don’t need to spend hours in the gym to get results. A few targeted sessions per week can make a huge difference. Focus on exercises that challenge multiple muscle groups and replicate the movement patterns used in running.
Here are a few great functional exercises for runners:
-
Single-Leg Deadlifts – Improve balance and strengthen posterior chain muscles like hamstrings and glutes.
-
Step-Ups – Mimic the push-off phase of running while building lower-body strength.
-
Plank Variations – Strengthen your core for better posture and stability.
-
Lunges – Enhance single-leg strength and mobility.
-
Glute Bridges – Activate and strengthen glutes to support a powerful stride.
Start Training Smarter
If you’re not incorporating functional strength into your routine yet, now is the time to start. It’s not about lifting the heaviest weights—it’s about building strength that translates directly to your sport and daily life.
If you’re ready to level up your training, I can help. As a certified strength and running coach, I design programs that fit seamlessly into your schedule and support your running goals. Let’s work together to build strength, prevent injuries, and keep you running at your best.
Reach out today to learn more about how functional strength training can transform your running.
Â