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Will strength training enhance my 10K performance?

When designing any running program you must allow time for weight training. Weight training will help your running by building the muscular support you need. The support starts with core strength, which will improve your posture and will help to prevent muscle fatigue. This fatigue is due to increased stress on the core that continuous running can cause. Strength training for the legs will not only help make you stronger, but will assist in injury prevention. The goal of lower-body resistance exercises is to strengthen around the knee and ankle joints. This muscle support will help prevent overuse injuries as well as give your joints better stability when running over rough terrain. The leg strengthening will also aid in hill climbs and running downhill. If your legs are weak, the additional stress that hills add can cause you to fatigue earlier, affecting the rest of your run. Upper-body training will also reduce fatigue. 

Yes, strength training will increase your muscular, connective tissue, and structural strength, aiding in the recovery of the physical demands placed on your body. Also weight lifting at a fast pace with little rest between sets is an effective cardio training tool that will increase your cardio endurance. 

Be sure to maintain proper control of your weights and posture during your workout.

Great question! Yes, strength and core training is a great compliment to help you run more efficiently or easier. Increasing muscle in your lower, upper and core can help prevent injury and reduce fatigue. I hope this helps and have fun!
Strength training is an excellent way to enhance your training and improve your overall muscular fitness. In running, strong shoulders and arms are just as important as a solid core and toned quadriceps. For optimal performance in a race, decrease your lower body strength training three to five days in advance to allow your muscles to repair. You'll arrive at the start line refreshed and ready to rock the 6.2 miles!

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.