To avoid skipping strength training, runners can easily and freely train outdoors by using urban furniture (benches or curbs for split squats, lunges, or calf raises).

noli's read

Integrating strength training into a running routine is a science-validated key strategy for optimizing endurance and physical well-being. A meta-analysis by Balsalobre-Fernández et al. (2016) demonstrated that strength training, even using body weight, significantly improves running economy in long-distance runners. Furthermore, a systematic review by Alexander et al. (2020) highlights that targeted exercises for the calves and quadriceps—such as the suggested squats and lunges—strengthen the areas exerted to better tolerate the impact of each stride. Training outdoors also provides a mental bonus: a systematic review by Thompson Coon et al. (2011) shows that physical activity in natural environments provides a greater sense of vitality and pleasure compared to indoor training. The idea of using urban furniture makes this practice accessible and fun, without requiring equipment. It is a highly pragmatic recommendation that perfectly combines physical benefits with a connection to nature.

the sources

1. 1Coleman CJ, McDonough DJ, Pope ZC, Pope CA 2022
2. 2López-Bueno R, Ahmadi M, Stamatakis E, Yang L, del Pozo Cruz B 2023
3. 3Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
4. 4Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022