Strength training for runners is one of Trenara’s most popular features. In fact, it is the second most discussed feature when you talk to Walter. According to our intelligence report, that is “significantly above its expected weight for a running-focused app”.
Those conversations mainly taught us two things. You understand the importance of strength training. And just as importantly, you were ready for the next step.
Two new strength training levels in Trenara
So a while ago, we headed to Orbit, the gym of our strength coach Maarten Thysen. By then, he designed two new levels featuring both bodyweight exercises and exercises with external weights.
We brought along a few strong runners. Ben had his camera at the ready. And the result is available in the Trenara app from today.
How do strength training levels 4 and 5 work?
If you are currently at the maximum level, you will automatically progress from level 3 to levels 4.
Automatically means: you will move to level 4 after four and eight weeks of strength training, counting from today. It was a necessary step, because you have genuinely become stronger over the past few years. There was plenty of demand for more challenging strength exercises.
Not patient enough to wait for level 4? Email pauline@trenara.com and we will give you a manual level-up.
We completely understand if you're eager to test the new strength program. Perhaps you have already been at level 3 for months. Or perhaps you stopped doing strength training through Trenara because the existing strength module was starting to feel repetitive.
Why plyometric training for runners?
Level 4 and 5 will introduce plyometrics to your strength plan. Plyometric exercises combine a quick landing with an immediate, explosive take-off. They train your muscles and tendons to absorb and return force quickly, which closely resembles what happens during every running stride.
Research suggests that adding plyometric exercises to a running programme can contribute to better running economy. That means you may need less energy to maintain the same pace. But those plyometric exercises are a bit harder. That is why Trenara introduces plyometric exercises from level 4 onwards. We build strength and control first. The more explosive training stimulus comes next, progressively and at a level that matches your ability.
More variation and gym-based strength training
We want to avoid that in the future, so we also discussed the next expansions with Maarten:
More variety, by offering alternative exercises at each level
Going truly next level, by introducing exercises with gym equipment at new levels
Why is strength training important for runners?
The importance of strength training for runners should not be underestimated.
For one, strength training makes our bodies more robust. That allows us to enjoy the sport we love responsibly for longer. We see that runners who combine Trenara’s running and strength plans can handle a higher training load.
Strength also plays an important role in longevity and healthy ageing. There is a wide range of ages among the runners using our app, but the fact is that you can never start too early. Muscle strength may already begin to decline in your thirties.
What makes Trenara’s strength training different?
Many running apps base their strength training plans on a self-assessment. They ask how much experience you have and use your answer to select a level.
Trenara does not simply ask. We measure.
Our in-app strength test helps determine your current level and creates a personalised strength training plan based on the result. To our knowledge, Trenara is still the only running app that builds a tailored strength plan for runners in this way.
That makes it a complex feature to build. But it also makes it a more accurate one.
