Strength training is essential for runners and can be done easily outdoors, without specific equipment, by using street furniture.

noli's read

The idea that strength training is crucial for runners is widely supported by sports science. Meta-analyses, such as those published in the 'British Journal of Sports Medicine' (high level of evidence), confirm that resistance training significantly reduces the risk of injury and improves running economy. The advice to perform these exercises outdoors is pragmatic: program adherence is the most determining factor for results, and removing logistical barriers (such as a gym membership) is an effective strategy. Suggested movements, such as the split squat or calf strengthening, are standard functional exercises in kinesiology. There is no exaggeration here, as the use of street furniture for these exercises allows for a sufficient workload for strengthening, especially for beginners or intermediate runners. The proposal is therefore scientifically consistent and realistic.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022