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Strength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps.

• Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body push/pull, and core work
• Focus on unilateral (single leg/arm) training which translates better to running movements
• Plyometric exercises like broad jumps and pogo jumps build tendon strength, especially in the Achilles
• The biggest mistake: trying to make strength training into cardio by rushing through with minimal rest
• Optimal rep range is 5-8 with heavier weights rather than high-rep muscular endurance work
• Strength training builds mental toughness that carries over to challenging running sessions
• Misconception debunked: strength training won't cause runners to "bulk up" when done properly
• Quality over quantity: 4-8 exercises, 2-3 sets, performed with proper form and adequate rest
• Beyond performance: strength training enhances quality of life and functionality as we age

If you've been neglecting strength training or approaching it incorrectly, now is the time to incorporate these principles into your routine. Your future running self will thank you!

Alycia Carrillo Website

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