Why Runners Should Strength Train: Unlocking Performance and Endurance at BARCH
Why Strength Training and Conditioning at BARCH Are Perfect for Runners
At BARCH, we’re proud to welcome a community of runners, triathletes, and even Ironman competitors who regularly train with us. Their feedback has been overwhelmingly positive, highlighting how our classes complement their running and endurance goals. Here’s how our strength and conditioning programs benefit runners, supported by findings from sports science and research.
The Benefits of Strength Training for Runners
Runners often overlook the power of strength training, but it’s essential for improving performance and staying injury-free.
Injury Prevention
Studies from The British Journal of Sports Medicine show that strength training can reduce sports injuries by up to 68%, particularly by improving joint stability and muscular resilience. This is crucial for runners prone to repetitive stress injuries like shin splints or runner’s knee.Enhanced Running Economy
A systematic review in Sports Medicine found that strength training improves running economy, meaning you use less energy at a given pace. For distance runners, this translates to better endurance over time.Increased Speed and Power
Strength training enhances neuromuscular coordination, which boosts sprint speed and overall power output. This was detailed in a study published in Springer Sports Science. For runners, this means faster sprints and more explosive starts.Improved Endurance Performance
Combining strength and endurance training has been shown to improve long-distance performance without interfering with running ability. This was highlighted in research from the European Journal of Sport Science.
How BARCH’s Conditioning Programme Supports Runners
Our conditioning classes are designed to directly complement your running routine with a mix of high-intensity intervalsand steady-state endurance work.
High-Intensity Interval Training (HIIT)
Research shows that HIIT improves both cardiovascular fitness and VO₂ max, making it a fantastic addition for runners who want to boost speed and endurance. This aligns with findings published in the Journal of Sports Science and Medicine.
At BARCH, our machine-based intervals (think rowing, skiing, and biking) replicate the demands of mid-race surges or hill sprints without adding the impact of running, protecting your joints while improving fitness.
Steady-State Endurance: Tuesday night Endurance & Target Fridays
Our Tuesday Endurance Class & Friday Target classes focus on longer efforts. This type of training builds aerobic capacity and endurance, helping you maintain consistent pacing over longer distances. Studies published in The International Journal of Sports Physiology and Performance support this approach for maximizing endurance adaptations.
Why BARCH Is Ideal for Runners
Here’s why so many runners and endurance athletes train with us:
A Supportive Community: Our gym is home to a thriving group of runners, triathletes, and Ironman competitors. The feedback we receive is incredible—members report improvements in their running performance and resilience, and we couldn’t be happier to be part of their journey.
Expert Coaching: Our coaches are experienced in blending strength, conditioning, and running-specific training to help you reach your goals.
No Ego Training: Whether you’re a casual runner or training for a triathlon, our inclusive environment ensures you can focus on your progress without any intimidation.
Diverse Training: From heavy strength lifts to endurance-focused conditioning, we offer a well-rounded approach that keeps your training effective and engaging.
The BARCH Runner’s Edge
Combining strength and conditioning with your running routine has incredible benefits:
Reduced Injury Risk: Strength training makes you more resilient to common running injuries. (British Journal of Sports Medicine)
Improved Performance: Enhanced running economy and endurance mean faster race times. (Sports Medicine Journal)
Holistic Fitness: Conditioning builds cardiovascular endurance without overloading your joints, allowing you to train smarter.
Runners, your training doesn’t stop when you leave the track. At BARCH, we’re here to help you build strength, improve endurance, and stay injury-free.
Ready to experience the difference? Book a class today and take your running to the next level.