Two experts explain how strength training for a 5K can help you run a strong and injury-free race.
Adding strength training to your calendar when you’re gearing up for a half or full marathon makes sense to protect your joints over all those miles and to help build your stamina to last for the main event. But a 5K seems so much easier on your body in comparison, so is hitting the weight room really necessary?Yes, says Matt Jones, personal trainer, running coach, and founder of Run Strong Academy.
Jones recommends squats, glute bridges, and unilateral exercises, such as lunges and step ups. Takacs recommends unilateral moves as well, along with plyometrics, abduction and adduction moves, upper-body moves for better posture, and core exercises. Jones agrees upper-body moves should also have a place in your strength routine to improve your posture and arm swing. As a general rule, doing three sets of eight to 12 reps is a good place to start.Working your core is truly key for runners.
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