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october 17, 2015

March Training Tip

Build your Running Body through Targeted Strength Training

By Coach Eladio Valdez

Why should a runner mess with strength training?  Because a stronger body is less likely to break down.  At the same time, you’ll get more bang for your buck with each stride.  It’s that simple.  If you want to lower your risk of getting injured or over trained or if you want to go faster for a given effort, strength train.

The ideal thing is to meet with a physical therapist or health professional well versed in rehab exercises.  Have them evaluate your strengths and weaknesses and provide you with a list of strength exercises to correct these imbalances.  If you do this when you’re healthy, congratulations!  You are being proactive and can view them as ‘prehab’ exercises to stay healthy!  If it takes another injury to change your tune, so be it – whatever it takes!

If you prefer to bypass an individual appointment, be sure to do exercises that strengthen your glutes, hips, and core.  Things like squats, lunges, clams, planks, and bridges are very helpful.  You may want to consider a Runner’s Edge Build Your Body Strength Class which we’ll have throughout the year and cover the most beneficial exercises – the pinnacle of low risk, high reward strength training for runners.  Check out our website ( or contact me ( for more info – anyone is welcome to enjoy a complimentary workout.

In any case, make it a habit to do them 2-3 times a week and scale back to 1-2 times a week when you get into heavy training for your target race.  They will provide a fantastic investment towards your running!

FYI – check out the free monthly Runner’s Edge Better Running Series clinics on the Runner’s Edge or Garry Gribble’s Running Sports websites.  While on a short run, we’ll incorporate various helpful exercises DURING the run such as strength training to boost your running.  The clinics are free and open to the public and our next one will be March 26 at 6:30 p.m. at the 119th & Quivira Garry Gribble’s store.  We’ll focus on how to warm up properly through foam rolling, dynamic exercises, and an intelligent warm up jog.  Please RSVP if you plan to attend.