I’m a recreational runner and only run a couple of times a week. It’s not worth me going to the gym, is it?
Yes, strength and stretching is fundamental to those in a training block, but for those of us exerting less strain on our bodies, is the gym really necessary to complement our running?
Personally, I think a mixture of gym training and running is key for mind and body. They complement each other well for keeping you fit, strong and motivated, and they reduce the risk of injury.
Focusing on some strength work in the gym can help improve your muscular endurance and help keep your ligaments and tendons strong. Incorporating some unilateral (single leg) exercises such as lunges, single-leg presses and step-ups will also help smooth any imbalances in the body. The impact this will have on your running is that it will stop one leg taking more of the strain; instead, it will share the load more effectively, which will improve efficiency and reduce the risk of potential injuries.
Focusing on some restorative work such as yoga and Pilates will also aid your recovery. Yoga will improve your flexibility which will help your running gait and keep you supple; beneficial because running can cause tightness through the hips. Breathing techniques taught in yoga can also help control your breathing while running, and this will help you regulate your heart rate too. Doing some Pilates will support your core and posture, which can be compromised through the impact presented by running.
Combining gym sessions and running will help you build a ‘perfect week’ training wise; the running will improve your cardiovascular health, the weights will build muscular endurance and strength, and yoga and Pilates will aid recovery and mindfulness. In addition, having a break from running and changing your focus slightly can be mentally refreshing and help you keep a sense of excitement for your runs and stop them becoming a chore. If running is your passion and you are not suffering from any injuries or imbalances in your body, then make the most of the time you have to enjoy your running. Appropriate complimentary strength work will certainly benefit your running but, rather than a specific gym session, you can easily incorporate an element of strength work into your run sessions, for instan
