8 Tips for Efficient, Effective Strength Training

WHEN IT COMES to making strides, runners are often laser-focused on mileage. And that's not a bad approach. More miles are one way you can become a better runner. But there's another ingredient to add power and stamina to your steps: strength training.

- ROZALYNN S. FRAZIER

In general, strength training "helps with maintaining or increasing muscle tissue and improving bone density over time, as well as helping to reduce injuries and body fat," says Yusuf Jeffers, a New York City-based strength, conditioning, and run coach. "When applied to a runner, strength training will help with increasing speed, power, and neural adaptations." Unfortunately, Jeffers says runners consistently neglect to do any form of strength training-until some sort of injury prevents running, and rehabilitation is necessary. But even the most casual strength programs can go a long way in keeping you running long and strong.

If you're not used to lifting, getting started can feel intimidating. So, strength and running pros let us in on the golden rules of weight training-tips that build the foundation of an effective and efficient strength program, particularly for runners. Use these tips to guide you through strength-building season-and into your best times ever.

1 / Start new moves using body weight /

"Novice lifters should start without weight to learn proper technique and emphasize movement characteristics with the guidance of a professional," says Natalie Niemczyk, DPT, CSCS, a physical therapist and owner of Revolution Running Physical Therapy in Holbrook, New York. You want to allow the body to go through an adjustment period, in which you may feel increased fatigue and need more recovery-similar to when you begin a running program, Niemczyk says.

Once you've mastered body-weight moves, step it up to light weights. The stimulus you get even with light weights will be plenty at the beginning of your strength journey, says Andy Speer, CSCS, a Peloton tread and strength instructor in New York. He notes that technique, balance, and range of motion are all more important than the amount of weight you lift initially.