Why Strength training is Important?

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Why Strength Training Is Important for Runners?
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• If you're trying to get quicker, stronger, or
  lose some weight, strength training will help you
  achieve your goals especially if you are a
  professional runner. Here is why strength
  training for runners is important
• Better Running Efficiency
•  Strength training will help you if you've ever
  had your form fall apart when you get tired at
  the end of a very long run or race.

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• Strengthening your core will help you enhance and
  sustain your running style, resulting in greater
  efficiency in running.
• For those preparing for a big tournament, such as
  a half or full marathon, this is particularly
  important because minor efficiency changes can
  make a big difference over all of those long
  miles. 

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Reduced Risk of Injury

• Many running injuries are a consequence of muscle
  imbalances or weaknesses, especially knee and
  hip-related problems. When it comes to minimizing
  the risk of injury, lower body and core exercises
  are extremely crucial. Stronger muscles in the
  core and legs ensure that you can retain your
  proper running form for longer, so you can
  decrease the risk of lower back pain or other
  complications associated with a poor running form
  or posture.

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Better Endurance and Decreased Fatigue

• Strength training enables the body to deal with
  the pressure of running more efficiently. Before
  becoming fatigued, your muscles will be capable
  of working longer, which will help you retain
  your proper running form for longer. Improving
  your power during the last stages of a
  long-distance run will help you fight to hit the
  wall or cramping up.

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Helps With Weight Loss

• Strength training for runners improves metabolism
  by adding more lean muscle mass, which ensures
  that a runner burns more calories both during
  workouts and when at rest. Many runners notice
  that adding strength-training to their training
  schedule strengthens their weight-loss efforts
  and enables them to smash through a weight-loss
  plateau.

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Faster Pace

• Strength training improves your endurance and
  form which also translates to a quicker overall
  speed. Runners can see positive changes in their
  running times soon after they incorporate
  strength training in their training regimens. You
  don't have to waste hours doing strengthening
  workouts. Plus, only two or three
  strength-training sessions of 15-20 minutes per
  week can develop more lean muscle mass than other
  sessions.

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When to Do Strength Training for Runners?

• There really is no right or wrong way to
  incorporate strength training into your routine,
  just bear in mind that consistency is of extreme
  importance. Choose a regimen that you can
  complete daily to optimize the benefits of
  strength training.
• According to research weight training 2-3 times,
  every week for 8 to 12 weeks can show optimum
  results for runners.

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• Another strategy is to strength train, either
  right after or later on the same days as a
  rigorous running workout. This approach will
  enable you to take the next day off to heal
  completely. It is, however, not suggested for
  after a long run. Although, doing strength
  training when you are exhausted after a tough
  workout (interns, hills, tempo) seems rather
  counterintuitive, doing strength training on your
  day of rest does not give you enough time to rest
  and recover, as well.

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Common Mistakes to Avoid

• A very common mistake that runners often make is
  doing too much too fast when incorporating
  strength training into their schedules. Many
  runners have a competitive mentality that can
  make them take on more weight or do advanced
  workouts with catastrophic results.
• Bear in mind, that being a better runner is the
  purpose of your program. Becoming competitive in
  the weight room can result in days away from
  running because of injury and fatigue.