Is strength training important for runners?
One of the greatest things about running is its accessibility. Many people are drawn to running to boost their fitness because it doesn’t require a gym membership or specialised knowledge—just a pair of good running shoes and the willingness to hit the pavement.
However, while running may seem straightforward, failing to build a foundation of strength can lead to injuries. Often, running and strength training are seen as separate disciplines, which can cause runners to miss out on their complementary benefits. For longevity and optimal performance, incorporating strength training is crucial. This blog explores the importance of strength training for runners and outlines a basic approach to get started.
Why Strength Training is Important for Runners
Many avid runners avoid strength training, believing it’s unnecessary for improving running performance or fearing it will make them too ‘bulky.’ However, a well-rounded training program should include strength training not only for improved performance but also for injury prevention and enhanced coordination.
Strength training makes runners more robust. Each heel strike in running produces a force equal to 3-4 times your body weight, so building a body that can withstand this impact is vital. Strengthening muscles, tendons, and bones through resistance training makes your body better equipped to handle the rigors of running.
Beneficial Strength Exercises for Runners
To improve running performance, focus on getting strong rather than big. This means prioritizing compound movements (exercises involving multiple joints like squats, deadlifts, or rows) over isolation exercises (single-joint movements like bicep curls).
One exception is calf work. Calves are crucial for running, so isolating them with exercises like calf raises is beneficial.
Favor unilateral (single-limb) exercises to correct or prevent muscle imbalances and better mimic the movement of running, which involves driving off a single foot. Additionally, don’t neglect your upper body and core, as they play significant roles in locomotion and stability.
Designing a Strength Program for Runners
For runners with no previous resistance training experience, a typical strength program would begin with developing a base of strength. This might involve a full-body or upper/lower training split, depending on training frequency and allowing for running and recovery time.
Program Structure:
Primary Lifts: Focus on compound movements (squats, rows, deadlifts, bench press) at a low rep range with relatively high weights. Initially, reps may be higher (8-10) to learn the movements, then lower (4-6) as comfort and proficiency increase.
Accessory Lifts: Emphasize unilateral work at a slightly higher rep range to target lagging body parts.
Core Work: Include exercises requiring bracing and rotational movements (e.g., planks and wood chops rather than crunches).
Once a base of strength is established, incorporate plyometric work. Plyometrics involve exerting maximum force in short intervals, enhancing power. These exercises use the stretch-shortening cycle, which includes a rapid pre-stretch, a transition phase, and an explosive muscle contraction phase. Plyometrics should be introduced gradually to avoid joint and tendon strain.
Summary
A well-rounded strength training program for runners includes a phase of building foundational strength with compound exercises, core strength, and unilateral exercises. After that, plyometrics can be introduced to complement, not replace, base strength training.
If you’d like to learn more about how strength training can benefit runners, feel free to contact us!
