Strength Training Improves 5K Race Times

Training for and running 5K races is an excellent goal that also adds intensity to your workout routine. Once you’ve decided to start racing, incorporating core strength training, speed and distance training runs, and cross-training into your regular training regimen will cause you to succeed not only in the 5K, but also in other fitness related goals. When you combine goal-based training (goals such as running a 5K for time, or building up to a marathon) and the variety offered by each of the previously mentioned elements in your training, your training will become more focused and you will be pleasantly surprised by your performance when race day arrives.

Mundane training becomes more fun and challenging as you track your distances and times for each training run, and incorporate indoor and outdoor runs, sprints, and hills while also noticing your progress. When designing a training routine be sure to include resistance training, and especially core strength training to strengthen the entire body as opposed to focusing only on your legs. Since the running motion incorporates upper body, lower body, and core muscle groups taking a full body strength training approach is the best way to get maximum performance.

I found two studies that talked about strength training and running being used together in a training program. In the first study, it was found that explosive strength training improved the 5K time endurance athletes [1]. The second study indicated that endurance athletes could benefit from strength training if they were doing certain activities that required fast-twitch muscle fibers [2].

These studies were done on trained endurance athletes and indicated some positive correlations between strength training and running. Most athletes, beginners and advanced, should benefit from strength training as a cross-training activity to improve 5K time [1], although endurance runners who run 4-6 days per week may not see notable improvement in running performance for longer races [2].

If you have just signed up for one of your first races or you haven’t raced in a long time, you definitely want to start training runs at least 4 weeks before race day (for a 5K). If the race you’ve chosen is a longer than 5K, plan on training at least 8 weeks prior to the race.

You can design your own race training program with a simple calendar and a few ideas. As a beginner in moderate physical condition, running a 5K, you can run twice per week and strength train twice per week for the first four weeks. For the second four weeks, include 3 runs in your training regimen and strength train twice per week. If you are a more experienced runner, incorporating strength training workouts into your training could be the key to improved performance.

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About Author

Jes Reynolds has a B.S. in Kinesiology, is a personal trainer, online fitness teacher, and local news contributor who is passionate about health, fitness, human performance, and making her clients suffer.

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References

1. Leena Paavolainen1, Keijo Häkkinen2, Ismo Hämäläinen1, Ari Nummela1, and Heikki Rusko Journal of Applied Physiology Vol. 86, Issue 5, 1527-1533, May 1999 Explosive-strength training improves 5-km running time by improving running economy and muscle power

2. R. C. Hickson, B. A. Dvorak, E. M. Gorostiaga, T. T. Kurowski, and C. FosterJ Appl Physiol, Nov 1988; 65: 2285 – 2290 Potential for strength and endurance training to amplify endurance performance

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