Strength Training for Runners:
What the Latest Research Says
As runners, we often prioritize logging miles, improving our pace, and hitting our endurance goals.
However, one crucial element that frequently gets overlooked in our training routines is strength training. Recent research has shown that incorporating strength exercises into your running regimen can significantly improve performance, enhance running economy, and, most importantly, prevent injuries.
In this post, we’ll explore the latest findings on the benefits of strength training for runners and suggest specific exercises you can incorporate into your training routine.
Why Strength Training is Essential for Runners
Strength training is often misunderstood in the running community. Many runners fear that lifting weights will make them bulky or slow, but the reality is quite the opposite. When done correctly, strength training can make runners more efficient and resilient.
Improved Running Economy:
Running economy refers to how efficiently your body uses oxygen at a given pace. The better your running economy, the faster and farther you can run with less effort. A study published in the Journal of Strength and Conditioning Research found that runners who incorporated strength training into their routine improved their running economy by up to 8%. This improvement is mainly due to increased muscle strength and neuromuscular efficiency, which allows you to run more efficiently.
Injury Prevention:
Injuries are common for runners, particularly overuse injuries like shin splints, IT band syndrome, and runner’s knee. Research published in Sports Medicine highlights that strength training, especially exercises targeting the lower body and core, significantly reduces the risk of these injuries. Strength training helps by correcting muscle imbalances, improving joint stability, and enhancing overall muscle resilience, making you less prone to injuries.
Enhanced Overall Performance:
Beyond running economy and injury prevention, strength training contributes to overall performance gains. A meta-analysis in the Journal of Sports Sciences revealed that runners who incorporated resistance training into their routine experienced improvements in both speed and endurance. This is because stronger muscles can generate more power with each stride, allowing you to run faster and longer without fatigue.
Specific Strength Exercises for Runners
Incorporating strength training doesn’t require spending hours in the gym. Just a few key exercises performed consistently can make a significant difference in your running performance.
Squats:
Why: Squats target the quads, hamstrings, glutes, and core, making them one of the most effective exercises for building lower body strength.
How to: Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then push through your heels to return to the starting position. Start with bodyweight squats and progress to holding weights as you build strength.
Also: Don't forget to do single-leg squats! Watch the femur and the knee not move toward the center of the body.
Deadlifts:
Why: Deadlifts strengthen the posterior chain, including the hamstrings, glutes, and lower back, which are crucial for maintaining good running form and preventing injuries.
How to: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips to lower the weight while keeping your back straight, then return to the starting position.
Also: Don't forget to do single-leg deadlifts. Watch the femur and the knee not move toward the center of the body.
Lunges:
Why: Lunges improve single-leg strength and stability, which translates directly to better running form and balance.
How to: Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Push off the front foot to return to the starting position, then repeat on the other side.
Also: Awesome to do with front foot or back foot elevated.
Planks:
Why: Planks are excellent for building core strength, essential for maintaining proper running posture and reducing the risk of lower back pain.
How to: Hold a push-up position with your forearms on the ground and your body in a straight line from head to heels. Engage your core and hold the position for as long as you can maintain good form.
Also: Don't forget to do your "foot planks"
Calf Raises:
Why: Strong calves contribute to a more powerful push-off with each stride, improving both speed and endurance.
How to: Stand with your feet hip-width apart, raise your heels to stand on your toes, then slowly lower back down. This can be done on flat ground or with your toes on an elevated surface for an increased range of motion.
Also: Make sure you do the same exercise, but with your knees bent. This will help strengthen the soleus muscle.
Have a race coming up this November/December?
Don't have the time to make your strength plan?
We are here for you!
Our 8-week strength program is designed to take away all the guessing.
Hop on just 2-3 days a week for 20-40 minutes a day. Press play and follow along. It can easily be done from home.
You can do it!
How to Incorporate Strength Training into Your Routine
To reap the benefits of strength training without overloading your muscles, aim to include 2-3 strength sessions per week, focusing on the exercises mentioned above. Start with lighter weights and gradually increase the resistance as you get stronger. It’s important to maintain proper form throughout to avoid injury.
Additionally, consider periodizing your strength training, meaning you adjust the intensity and volume based on where you are in your training cycle. For example, during peak running weeks, you might reduce the volume of strength training to avoid excessive fatigue.
Of course, these are all the things included in your online and in-person strength training programs!
Oh Heck - Why not try a day for FREE!!
Do the workout and drop us a comment of what you think!
You can do this just 2 times a week - Right?!?!
Conclusion
Incorporating strength training into your running routine is one of the most effective ways to improve your running economy, prevent injuries, and enhance overall performance. By focusing on key exercises that build lower body and core strength, you can become a more efficient and resilient runner. Remember, it’s not just about the miles you log on the road—it’s also about the strength you build in the gym.
Embrace strength training, and you’ll likely find that it’s the missing piece in your running puzzle that takes your performance to the next level.
HAPPY RUNNING!!
Sources:
Beattie, K., et al. (2017). The effect of strength training on performance indicators in distance runners. Journal of Strength and Conditioning Research.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomized controlled trials. Sports Medicine.
Balsalobre-Fernández, C., et al. (2016). The effects of strength training on endurance performance and muscle adaptations in highly trained runners. Journal of Sports Sciences.
Running Assessment - Weird you were never taught to run?! Time to Learn!
Assessment DOES include 8-weeks of a personalized strength program.
Want more help?
Join our Running Workshop here!
Or
Learn how you can run more efficiently Running Assessment
Or
Get your FREE Strength Assessment here!
Or
Join our online 12-week strength program here!
Comments