New Year, Updated Training Plan
Written by Ashley Martin-Metcalf PT, DPT
The holidays are over, new years resolutions are still on track, and the 2026 race calendar is live. I know I have a few more races to add to my training calendar yet, but I’m already getting the running stroller prepped for Run the Bay 2026 in May! While training with a running stroller has been an endeavour that I am still getting the hang of, training with a solid strengthening program is nothing new.
🏃 As runners, we often push strengthening off to the side. It’s not an uncommon notion that we love our cardio, but don’t always focus on the other components that keep us running. Oftentimes as mileage progresses then life gets even more busy. Folks push strength training down the list of priorities, when really it should be one of the most important ones.
🏋️ Strength training at its core, no matter the age or population, leads to increased tendon strength, improved capacity of muscles, and force development. It’s plain, tested, and true science. But if you know me, I’m a bit of a self-proclaimed research nerd. I like to dig deep and find out about the real meat and potatoes behind things.
📚 A 2013 study led by Dr. Maria Francesca Piacentini as a collaboration between the University of Rome and University of Milan demonstrated that not only does strengthening help with capacity building, but with sustaining decreased splits. It summarizes that approximately six weeks of strength training, twice a week, led to a 6% overall improvement in running economy. Running economy is the energy demand for a given velocity of sub-maximal running or in simpler terms how efficiently your body uses oxygen at a given pace. This means, by implementing a strength routine, you could theoretically maintain the same speed for longer periods of time so your 10k pace could become your half marathon pace, etc.
💪 So take this as your sign that if you are looking to drop some time off your 5k this spring a little extra strengthening doesn’t hurt. Or as veteran strength coach Mark Rippetoe likes to say, “stronger people are harder to kill.”
❤️ If you are looking for guidance on how to do this, have a nagging running injury, or need a tune up as this winter season progresses, don’t hesitate to reach out. Getting runners back to doing what they love is what I love to do!
