Your Marathon Is Over, Now What? Keys to a Fantastic Off-Season: PART 3 – Golf In Charlotte


Strength Training for Runners

As runners STRENGTH TRAINING is something I think most runners feel that they “should” be doing, but as runners and endurance athletes we don’t really know how to incorporate it into our training to make it beneficial to us. That’s where the introduction of an off-season comes in.

The benefits of strength training are numerous, strength training: increases strength of connective tissue (muscles, tendons, ligaments), increases bone density, improves resistance to muscular fatigue, maintains lean mass that gets catabolized in racing season, increases muscle POWER, improves running economy, reduces the rate and risk of training related injuries.

“Before each training cycle, I add one thing to focus on that will benefit my running, like doing strength training. This helps me to improve without risking injury by making drastic changes”. —Clara Grandt-2011 Boston Marathon in 2:29:52 at age 24!

Strength training will help you: increase speed, resist fatigue, prevent injury, and maximize your athletic potential!

Why Runners Avoid Strength Training

So, with all these obvious benefits, why aren’t more runners incorporating strength training into their programs? A recent online survey of runners revealed the following statistics.

What Strength Training do You do Regularly?

 There is a lot of controversy over the type of strength training endurance athletes should be doing, when they do it, or whether they should be doing it at all. One reason runners avoid strength training is that they still figure that the way to get into better running shape is through more running. Although this seems logical, it’s the very reason most road runners end up injured and rarely reach their running potential. Another reason runners avoid strength training is not enough time to do it. It’s hard enough to try to get in all the running you need to do, how can you fit strength training into the mix? We tend to think of our training in terms of how many miles we can pack into our busy week, but yet doing the same thing season after season, and expecting different results is by definition, insanity! Lastly, lack of knowledge..they just don’t know how.

Brett’s Bottom Line:

“Running pain and running injuries are not an inevitable part of training.” If you plan your off-season as well as you plan your racing season allowing your mind and body sufficient rest & recovery, get screened, and implement a functional strength training program-endurance runners can improve their bodies and run injury-free, spend more time on the roads and less time in rehab.”

Brett Cohen is a Sports Performance Coach, Nutrition & Lifestyle Coach, Educator, and Runner as well as the creator of: “Ready to Run”, a comprehensive conditioning program specifically designed for runners and endurance athletes.

“Working with Brett has taught me there’s more to running than just running. With Brett’s help I fee feel stronger and more limber than ever before. Now I am really seeing the returns of my running. It’s a continuous process and there’s always something that can be improved upon. I have nothing but high praises for Brett’s work and I’m hoping that he will be watching me run in the 2015 Olympic Marathon trials.”Dan Pinter (winner of the 2013 18-mile tune-up!)

“I don’t have to be in pain all the time from being a runner? What??? AMAZING-Dana Krashin-(2014 Boston Marathon Finisher)

“When my husband and I started training with Brett we were already in excellent physical condition. However, working with Brett
and Integrated Training Systems over the last 8 months has elevated us to an even more superior level of fitness. Our running
performance has improved dramatically and we’ve remained injury-free while training for several half-marathons on our way to our
ultimate goal—running the 2014 NYC Marathon. Brett brings to his work as a fitness coach an arsenal of knowledge and years of personal experience as a competitive runner himself. There is no doubt that we found the best coach to reach our fitness and running goals when we found Brett!” – Dr. Jennifer Svahn (vascular surgeon)

Stay Strong, Stay Safe, Stay INJURY FREE!