01 Mar Strength Training for Runners

Do you feel like you’ve hit a plateau with your running and can’t seem to improve your race times?

Do you keep getting the same annoying injuries and no matter how much you rest they just don’t stay away?

Does your physiotherapist or running coach keep telling you that you need to strength train, but you’re just not sure how, when, or what to do?

Strength training isn’t just for competitive weightlifters and cross fitters. Runners can benefit from it too!

The truth is EVERYONE should strength train. Believe it or not, strength training is key to becoming a better runner and improving your PRs.

But when should you strength train? How often, and why?

Let’s find out!

Benefits of Strength Training for Runners

1. Helps you build muscle mass

A common concern among runners is that strength training will pack on muscle and will increase bodyweight, sacrificing speed. However, this is not the case, and in fact the opposite is true.

With proper exercises for runners, you can build lean muscle mass that won’t slow you down. Instead, it will make you stronger and give you more power, which translates to more speed and less fatigue. You can also incorporate strength exercises specifically targeted toward improving any weak areas you may have (for example feet, trunk, or hips) which might be holding you back from reaching your full running potential.

Another benefit to strength training and building more muscle is a runner is the overall improvement in body composition you can experience as a result of dedicating a little more time each week to building strength.

2. Improves your running stride and form

Strength training can provide a more balanced stride which improves running form and mechanics. Overall, this can help improve running efficiency and lower risk of injuries.

When we run, we’re essentially ‘hopping’ from one leg to the other. This requires us to land and stabilize our body weight on each leg individually, before pushing off again.

Running on two feet the way we humans do is a truly amazing thing that involves coordination of a huge number of different body structures. But, some of the key muscles that are involved in this running gait are the same muscles we use for other activities that require balance. So, by strengthening these muscles with exercises that require balance (like single-leg exercises), we can improve our overall running mechanics and form.

3. Improves your running endurance

Strength training can actually help you run not only faster, but for longer too.

Here’s why…

When we lift a very heavy object vs a light object, our brain will automatically recruit different ‘amounts’ of muscle to complete that task. Rather than activating and recruiting all the muscle we have for every task we do, our brain is able to determine how much muscle tissue is required to do a job, and uses just what is needed.

When we run, our body does not need to use 100% of it’s muscle strength to keep us moving forward for each individual step. Our body weight is ‘light’, compared to a loaded up barbell or leg press machine.

However, over time the muscle fibres we are using to run will begin to get fatigued. Rather than needing to stop however, we’re able to recruit different muscle fibres in order to keep running.

So, not only can more muscle can translate to higher top speeds and power, but also endurance for your next marathon.

4. Reduces your risk of injuries

If the muscles we need to stabilize and propel our body forward when running are weak, we may not be able to keep up the mileage we want to without getting hurt. When these weak areas become fatigued, this can lead to a reliance on other muscle groups or joints to support our bodies as we run. And they may not be meant for that task either.

Unfortunately, runners experience some of the highest injury rates in any sport, and I see a lot of runners eventually giving up the sport due to their recurring injuries. But, strength training can help reduce injury risk dramatically. In fact, many runners would likely benefit from swapping out a day of running for a day of strength training in their program, for these benefits alone.

A general strengthening program that targets all your major muscle groups is a great place to get started. But, if you have a history of injuries or know you have some weaker areas that need work (don’t we all), then including some targeted exercises is a great idea too.

When and How Often Should You Strength Train?

Periodizing your training is a great way to incorporate strength work into your training program without needing to make training your full time job.

By shifting your training focus throughout the year, you can focus on developing different aspects of your performance. Overall this leads to stronger, more consistent performance (and better race times).

Learn more about how do this here!

During your lower mileage phases (when you’re base building for example), you can spend more time focusing on strength training.

As you enter a training cycle, the strength training can take a bit of a backseat to more miles. But, the strength you build up during your base building phase will continue to enhance your running performance and reduce injury risk as you prepare for your race.

Throughout the year runners should aim to include 1-3 strength training sessions in their schedule per week and  train all major muscle groups at least once per week. This includes upper body, lower body and core exercises.

During your lower mileage phases this may look like 3 strength training sessions each week, and during your higher mileage phases you’ll squeeze in just one or two shorter sessions, perhaps focusing on your specific weak areas.

Each strength training session should be at least 15 minutes. Keep sessions under 30 minutes during higher mileage phases, and around 60 minutes for lower mileage phases. This will allow you to prioritize the training miles that you need to get in to prepare for a race, without running the risk of overtraining.

Remember, you want your strength training to complement your running, not compete with it!

Which should I do first? My run or my strength training?

This is a great question that many runners ask. As a runner, a good rule of thumb is to complete your running workout first, then your strength training second. This is because you want to prioritize fresh legs for your running, rather than tire them out first with a strength training workout. However, there may be specific situations when you complete your strength training first, depending on your training phase and goals.

How to Incorporate Strength Training

What you need: an exercise or yoga mat and your body weight is a great place to start! Additional equipment such as dumbbells, kettlebells, exercise bands, a solid box or stairs are optional, but can provide an added challenge to your workouts as you get stronger.

Not all of us have access to a gym and don’t have the equipment we might need at home. But that’s totally okay! Read my Home Workout Hacks blog post for tips on how you can make the best of your at-home workouts!

In terms of reps and sets of each exercise, there are an endless number of ways you can tackle your strength training program, but here are a few tips!

1. Aim for 8-12 reps of each exercise. You should struggle at the end of each set, but be able to complete each one with good form. If you can do more than 12 reps of an exercise with ease, it isn’t difficult enough to help you build muscle and you should increase the weight you’re using. Complete 2-4 sets of each exercise you include in your training program.
2. Incorporate single-leg exercises where you can. This mimics the muscles you use most when you run (the hips/glute medius), which will benefit your running mechanics. Some examples are single-leg deadlifts, single-leg hip bridges, and step-ups
3. Don’t neglect your upper body. While it may seem like your upper body isn’t doing much when you run, it actually plays an important part in your posture and running form. Spend as much time on this area as you do on your lower body and core!

The bottom line

Strength training is key to becoming a better, stronger, faster runner! Include 1-3 sessions per week to help build muscle mass, improve stride and form, and reduce risk of injuries.

But you don’t need to overdo it. Over working your body can lead to more injuries, inadequate recovery, impaired running performance and low energy availability. Strength training is important for supporting your running performance, it doesn’t need to compete with it.

Along with strength training, don’t forget to choose muscle building foods and get adequate rest to optimize your muscle building potential.

Not sure where to start?

Don’t worry, I’ve got you covered. Get your copy my free strength training guide for runners here.

In this guide, you’ll find my top 10 essential strength training exercises for runners, and my best tips for becoming the strongest runner you can be.