Strength Train for Optimum Race Results

I ran the Horsetooth Half Marathon in Fort Collins, CO yesterday. The challenging course (total elevation gain and loss of 1,000 ft.) runs through the foothills of Colorado, along Horsetooth Reservoir and the pristine Poudre River to the finish line at New Belgium Brewery.

I ran this race in 2007 and 2008 as well. I love everything about the Horsetooth Half – the course, the scenery, the crowd, the finish line party and even the hills. But there’s no getting around it – it’s a tough half marathon. The huge climbs in the beginning of the race test your endurance and stamina in a big way.

Usually the last mile or two is a bit of a struggle for me. But I did something different this year and it paid off in spades. While training for the race, I incorporated strength training two days a week in between training runs – and I shaved eight minutes off my time from last year.

Like many runners, I used to train for a race by running a lot and, well, that’s pretty much it. I would work my arms once or twice a week but never really trained the muscles in my legs, thinking running was taking care of that. This year, however, I committed to a total body strength-training class at my gym – which includes an insane amount of lunges, squats and deadlifts for the legs – and I noticeably felt the difference on race day.

The Horsetooth Half Marathon course starts out right away with a huge climb, followed by another huge climb (Monster Mountain), followed by a descent and then several smaller climbs through mile 8. The last five miles are ever-so-slightly downhill.

Strength training allowed me to power up the hills and through the last five miles without feeling fatigued. I felt stronger, more energetic and had a much better race overall.

If you’re training for a running race, a cycling race or a triathlon this spring, it pays to strength train. Strength training increases your strength, of course, but also your efficiency, endurance and power. It also makes you less prone to injury and helps your body recover quicker after a big race. Train every major muscle group for optimum performance – it’s worth it.