Why Strength Training is Essential for Runners Over 45

Strength training is one of the best ways to prevent injury and improve running performance as you age.

Why Strength Training Matters

Muscle mass naturally declines with age, leading to a higher risk of injuries and slower running speeds. Strength training helps maintain muscle strength, improves running efficiency, and reduces injury risk.

Key Strength Exercises for Runners

• Squats & Lunges: Build leg and glute strength, essential for powerful strides.

• Core Work (Planks, Russian Twists): A strong core stabilizes your body and reduces the risk of lower back pain.

• Deadlifts & Step-Ups: Strengthen the posterior chain, improving running form and reducing knee stress.

How to Structure Strength Workouts

• Aim for two sessions per week, focusing on full-body movements.

• Use bodyweight or light resistance to start, then gradually add weight.

• Strength sessions should complement, not replace, running workouts.

Final Tip: Strength training doesn’t mean bulky muscles—it means a stronger, healthier runner.

By making strength training a regular part of your routine, you’ll run more efficiently and stay injury-free for longer.