5 Tips on Strength Training for Runners
The role of strength training for runners is taking up more and more space within the running community. However, there are still a lot of misconceptions regarding this topic. Some runners avoid strength training for fear of getting “bulky”, others may be overdoing it and causing themselves injuries and others would like to include it in their plan but have no idea where to start.
I think the most important is to begin by asking ourselves ‘‘WHY’’ we should include strength training in our running training. Once we understand what this can do for our bodies, we’ll be more inclined to make it a habit. If you want to skip right ahead to the 5 key tips, click here to scroll right to the bottom of this article.
What are the known effects of strength training when it comes to running?
Many studies have been conducted on this topic over the last decade. A research review by Blagrove et al. (2018) has highlighted very interesting results. They found that running improved performance as well as running economy in middle and long-distance runners.
Better performance could be translated by an increased running speed or a decreased time to complete a run. As for running economy, this is defined as the quantity of oxygen that is needed to run at a specific pace.
In other words, strength training has the potential to make us run faster as well as create more ease while running. Who doesn’t want that!?
Another good news is that strength training doesn’t increase body mass. This will satisfy runners who are hesitant to include strength workouts in their training for fear of becoming too heavy and bulky.
Does strength training reduce injury risk in runners?
This is the million-dollar question.
What current research tells us is that injured runners can present with certain weaknesses. When a runner has a specific injury, assessing for strength deficits should be part of the plan. If significant weakness is found, this should likely be addressed and included in the rehabilitation program.
As for preventing injuries in runners with strength training, the evidence is not clear yet. There is a lack of strong evidence as it pertains to runners and preventing injury with strength training (Mucha et al., 2016 and Toresdahl et al., 2019).
Interestingly, a systematic review by Lauersen et al. (2014) found that strength training had a positive effect on decreasing sports injuries to less than 30%. They also found that overuse injuries could be reduced by almost 50% by including strength training in a training plan.
Another systematic review by Lauresen et al. (2018) looked at the relationship between strength training and injury prevention. Five of the reviews were with footballers and one was with military participants. They found that sports injuries were reduced by 66% on average and that increasing strength training volume reduced the risk of injury by more than 4%.
Although these two studies include reviews of a variety of sports and are not specific to runners, these are still promising results that may be relevant to runners. As stated earlier, more quality research is needed specifically for runners, but we can suppose that runners also decrease their chances of injury by strength training.
How many times per week should runners strength train?
Most studies that found improvements in running performance and economy planned 2 to 3 sessions of strength training per week, but some have also seen some degree of improvement with only 1 session per week (Blagrove et al., 2018).
The number of times per week you choose to strengthen will vary on your goals and where you are in your fitness journey. If you’re currently training at high volumes and are experienced with strength training, it might be better to focus on more running and keep a 1 time per week strength session to maintain. When you are off-season or in your preparation phase 2-3 times per week of strength training might be more accessible. As a general objective, 2 strength training sessions per week seems to be a realistic objective.
When should we fit strength training into our routine?
This is where a concept called the interference phenomenon occurs. I could write a whole other blog post on this, but essentially, this phenomenon occurs when we try to do aerobic and strength exercises at the same time. The interference effect is that the endurance part of the activity (running) will inhibit muscle growth (strength training).
That is why we need to leave some time between our running sessions and strength training sessions to limit this interference.
It seems leaving at least 3 hours between an intense running session and a strength training session could limit this effect. Studies also recommend leaving at least 24 hours between strength training sessions and intense runs so as not to negatively impact running performance (Blagrove et al., 2018).
How long before we see any results with strength training?
Studies show that running performance can be improved with as little as 6 to 14 weeks of strength training when 2 to 3 sessions of strength training per week were added to a training routine. Running economy showed improvement within 4 weeks of training. Research also implies that the benefits will be greater if the interventions last longer, which is an area that needs more studying (Blagrove et al., 2018).
This is great news! After only a few weeks you can start feeling more efficient and at ease on your runs, granted you do the right thing. This brings me to my next point which is giving you concrete tips to start integrating strength training into your routine as a runner.
5 Key tips to integrate strength training to your running routine:
1) Keep things simple
Don’t overcomplicate things by trying to do all these fancy movements. Start with basic bodyweight movements if you’re new to strength training to see how it feels in your body.
Some basic movements that target running muscles include squats, lunges, deadlifts, bridges, calf raises, front planks, side planks, etc.
Once you feel comfortable with these, you can add some weights and progress slowly. If you’ve never done strength training as a runner, this alone will make a difference. If you’re more experienced with strength training, then maybe going to the gym (if you don’t have the equipment at home) will be something worth looking into to have access to heavier weights and different equipment.
2) Make it efficient
Your time is valuable, and let’s not forget that your priority as a runner is to RUN. We don’t need to be spending 2 hours in the gym to get the desired effect on our muscles. Start with sessions as short as 15-20 minutes and aim for 2 times per week. I promise, you will see a difference.
3) Give your body time to recover
You can run and strengthen on the same day, but remember it is best if you leave some time between each to avoid the interference effect. As stated before, at least 3 hours between intense endurance activity and strength training is recommended to minimize the negative effects of muscle growth. On strength days, I like to do my run in the morning and strength train in the evening.
The other important point is to leave at least 24 hours between a strength training session targeting those running muscles and your next run. What works best in my experience is having a rest day or an easy run day following a strength training session day.
4) Choose the right timing
A great time to start integrating strength training, especially if this is new for you, is during your off-season or pre-season. This way, you can get used to the different movements and have them included in your routine. When it’s time to start running again it won’t feel as overwhelming.
On the other hand, starting to strength train a few weeks before a big race because you want to perform better might not be the best idea. The last thing we want is overloading the tissues if this is new for you and causing an injury before the big day. Starting after the race will be just fine, it’s never too late.
5) Stay consistent
Consistency is KEY! If going to the gym seems daunting and you know you will give up after 1 month, don’t do it. Set yourself up for success by integrating strength in a way that will motivate you and keep you coming back for more.
Start with home workouts and progressively add weights. You will get more out of doing consistent home workouts than nothing at all.
Hopefully, this made you understand the importance of integrating some strength training into your running plan. Once you get started and include this consistently in your routine, you will wonder why you hadn’t done it sooner.
Let me know in the comments what your strength training routine looks like!
Happy running,
April
References:
1. Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7
2. 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 randomised controlled trials. British journal of sports medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538
3. Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), 1557–1563. https://doi.org/10.1136/bjsports-2018-099078
4. Mucha, M. D., Caldwell, W., Schlueter, E. L., Walters, C., & Hassen, A. (2017). Hip abductor strength and lower extremity running related injury in distance runners: A systematic review. Journal of science and medicine in sport, 20(4), 349–355. https://doi.org/10.1016/j.jsams.2016.09.002
5. Toresdahl, B. G., McElheny, K., Metzl, J., Ammerman, B., Chang, B., & Kinderknecht, J. (2020). A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon. Sports health, 12(1), 74–79. https://doi.org/10.1177/1941738119877180
