AlertThe application for the 2017 United Airlines NYC Half is now open. Enter the drawing or claim your guaranteed entry today!


Q&A: Workouts to Make You a More Efficient Runner

The concensus seems to be that strength training helps runners. With options like weights, core work, plyometrics, Pilates, and yoga, what should I do, and how often?


Running is essentially jumping from one foot to the other over and over. This is a plyometric workout in itself. To help your running become more efficient, start by adding strength training, flexibility and mobility exercises into your routine.

A focus on core work through movements such as planks will improve posture, upper-body strength, and full-body alignment. Using weights and strength-training equipment can also be effective, but always remember to focus on your form. Chose total-body movements that also incorporate the core to make your time as efficient as possible while in the gym. Always warm up with glute strengthening along with a dynamic flexibility routine.

Begin with one strength training session per week. Don't be afraid to ask for help from a professional. Consult a coach for specific workout and routine depending on a goal you have in mind.  Happy strengthening!


Kara Federowicz

Kara Federowicz is a certified athletic trainer a the Tisch Performance Center at Hospital for Special Surgery. Kara has a degree from Pennsylvania State University in kinesiology, the scientific study of human movement.

Click on a race below to register or view results.
Icon Key
Advance Registration
Charity Spots
Near Capacity
Sold Out
Temporarily Closed
Register at Event
In Person
Future Event
Coming Soon
New York Road Runners Mission





2016 TCS New York City Marathon


The 2016 TCS New York City Marathon Event Collection is now online!

Shop Now