Training

Coopah How To: Become a Stronger Runner

Jordan Foster

02/09/2024

Let’s get one thing straight. If you’re chasing a PB, building towards a big race goal, or trying to squeeze every drop of potential out of your training, just running isn’t enough.

Strength and conditioning might not feel like the most exciting part of your training plan. But it’s the piece that holds everything else together. Without it, you’re leaving performance and progress on the table.

Here’s why strength work needs to become a non-negotiable part of your weekly routine.

INJURY PREVENTION

The more miles you run, the more stress you put through your body. Strength training gives you the tools to handle that volume without breaking down.

Stronger muscles, less breakdown

Compound movements like squats and lunges helps to build your power base and take the load off your joints.

Joint stability you can count on

Strengthening the smaller muscles around your knees, hips and ankles means fewer niggles and fewer training setbacks.

More durability, more consistency

When your body’s better equipped to handle impact, you’re more likely to stay on plan and keep progressing week after week.

MAKES RUNNING EASIER

Strength training is a great way to help improve your overall running economy, and therefore in the long run *(pun intended)* can help to make running all those miles feel a whole lot easier and means you can hold your form even when things start to feel tough.

**More power per stride**

Stronger legs mean more force off the ground. That translates into faster paces and stronger finishes with less fatigue.

**Better posture, better form**A strong core and glutes help you to stay upright and stable, especially in those late-race moments when everything wants to fold.Less muscle fatigue

Conditioned muscles are more efficient and recover faster, meaning you’re more likely to hit your training targets session after session.

LEVEL UP OVERALL

This isn’t just about race day. Strength training builds a stronger, more resilient version of you in and out of running.

Long-term gains

Improved bone density, mobility and muscle function help protect your body for the long haul.

More energy, better mindset

A stronger body uses energy more efficiently and feels better in motion. Add in the mental boost from endorphins and you’ve got a powerful combo.

Life gets easier

Whether it’s carrying bags, chasing your kids or climbing stairs, a strong body makes everyday life feel lighter.

But look, I get it. You’ve already got a lot on. Work, family, training, life. But here’s the thing. **You don’t need perfect. You just need progress.** Even one short strength session a week can move the needle.

That’s why every Coopah plan includes strength and conditioning designed around your goals, your time and your setup. No ego. No guesswork.Short on time?

Try this: *Calf raises while you brush your teeth* *Glute bridges during ad breaks* *Squats while the kettle boils* Start small. Stay consistent. And watch how it impacts your running.

It’s never too late to start. You don’t have to love strength work but you will love what it does for your training.

Let’s get to it.

Coach Jordan x

FEATURED GUIDE

How Long Does It Take To Train For A Marathon

There is no one answer to the question of when you should start training for a marathon.

Most runners take between 16 – 20 weeks to train for a marathon. But they are several different options you can take depending on you.

FEATURED GUIDE