Are You Doing Enough to Build Strength as a Runner?
When it comes to strength training for runners, how much is enough? What does it take to build up strength and get the desired results?
Maybe you’re a runner who has been putting in the work with your strength training, but you’re just not seeing results. Maybe you find yourself burnt out from your strength training sessions with little to no energy for your runs. Or maybe, you just want to take the guessing game out of it all and find out how much is enough when it comes to strength training for runners.
In this article, we’ll focus on exactly what you should be aiming for when it comes to training parameters so you can be more efficient in your workouts and build strength as a runner.
What are training parameters?
Training parameters (also called variables) are specific components of training that can be modified to get a specific result. In this case, we are talking about the result of building strength.
We can view training parameters as different ingredients of a recipe and the training program is the final dish. If we change one ingredient, we get a different result for our dish or final program.
Here are seven (7) parameters that can be modified when it comes to strength training programs:
1. Load
2. Repetitions
3. Sets
4. Tempo (Repetition Speed)
5. Frequency
6. Oder of the Exercises
In the next section, we’ll define each training variable and determine how we can optimize it to get strength gains.
1. Load
The load is defined by the amount of weight that you will be lifting. How can we determine how much load we need?
In this context, our goal is to improve strength to support our running. The American College of Sports Medicine has guidelines regarding strength training for healthy adults. They recommend working with a load equivalent to 8-12 repetitions maximum (RM) to increase muscle strength (ACSM, 2009).
For example, if you are doing a squat, the weight you pick should allow you to do between 8-12 repetitions, until you get fatigued. The goal is to reach a failure point. You shouldn’t be able to complete another full repetition with the same weight, otherwise, your weight is too light.
This will be different for everyone and will be trial and error. The important part is to adapt as you go along to make sure you are aiming to work to failure to optimize your gains.
2. Repetitions
Repetition is the number of times you will be doing each movement in one go. As we mentioned above, for strength gains, performing 8-12 repetitions maximum (RM) is recommended by the American College of Sports Medicine.
This goes in line with other studies that have been able to show strength gains with a similar amount of repetitions.
Schoenfeld et al. (2018), gave a strength training program to 34 healthy resistance-trained men. They were asked to perform the exercises to failure with an 8-12 repetition range. They did this program 3 times per week for 8 weeks. They found significant increases in strength following the execution of the program.
Another study by Beattie et al. (2017) used a 5-12 repetition range for their strength training program given to elite runners. The program went on for 40 weeks. They trained twice per week during the 20 weeks of pre-season and once a week during the 20 weeks of in-season. They had a significant increase in strength after completing the program.
Another review found that a resistance training program of 4 to 10 RM, twice a week for 12 weeks, was enough to show an improvement in strength in runners and cyclists (Rønnestad & Mujika, 2014).
3. Sets
The set is defined as a group of back-to-back repetitions performed without resting. What is the ideal number of sets for strength gains?
A consensus seems to be between 1 and 3 sets for each exercise to maximize strength gains (Schoenfeld et al., 2018; Beattie et al., 2017; Rønnestad & Mujika, 2014).
This goes along with the American College of Sports Medicine guidelines for strength improvement which is to perform 1-3 sets per exercise in one training session.
It’s important to talk about rest times here. If we’re working different muscle groups, it’s possible to keep going in a circuit without extensive rest. For example, we could be doing one hamstring exercise, followed by one glute exercise, and finishing with a calf a calf exercise. Since we’re working different muscle groups, we might not need as much rest. Rest could still be encouraged at the end of completing the first set for all three of these exercises.
However, if you’re training the same muscle group, a rest period of 2-3 minutes between each set is recommended (ACSM, 2009). The goal is to be able to perform 8-12 repetitions maximum in the next set, and that will be difficult if we don’t give the muscles enough time to rest.
4. Tempo
The tempo or repetition velocity is how fast you will perform each repetition. This varies according to how fit an individual is.
For untrained individuals, a slow to moderate repetition speed is recommended. If you’re at an intermediate level, a moderate repetition speed is recommended. Finally, if you’re advanced a mix of slow to fast repetition speeds are recommended if you keep the intensity levels high (ACSM, 2009).
Slow speed is more than 2 seconds for each direction of the movement. If we take a squat as an example, that means at least 2 seconds on the way down while bending the knees and at least two seconds on the way up while extending the knees.
Moderate speed would be 1 second on the way down and 2 seconds on the way back up (if we are still referring to a squat).
Fast speed is less or equal to 1 second in both directions of the movement.
Although it’s recommended to start at slower speeds when you are untrained, it has been shown that fast and moderate-slow resistance training is ideal for improving dynamic muscle strength (Davies et al., 2017).
5. Frequency
Frequency is the number of times per week you will be doing the exercises. The ACSM recommends strength training 2-3 times per week to improve muscle strength.
This amount of training per week will depend on your goals and where you are at in the training season. When you are in preparation for your running season, that’s when fitting in 3 sessions of strength training per week is realistic. However, it might be good to reduce to 2 times per week as you start your running training and decrease to 1 time per week when you are closer to your race.
In the study conducted by Beattie et al. (2017), the runners were strength training twice a week during preseason and once a week during the running season. They were able to get significant strength increases in the runners following this method.
6. Order of Exercises
Does the order in which we do the exercises affect strength gain?
It is still believed that multi-joint exercises should be done before single-joint exercises for better strength gains. For example, doing a squat before doing an isolated leg extension exercise.
However, current information from research tells us that the exercises that are performed at the beginning of the session will show the most gains in strength (Nunes et al., 2021).
That means it doesn’t matter if you do multi-joint or single-joint exercises first or last. What matters is that you keep your goal in mind. Which exercise do you want to prioritize within a given session to build more strength? That is up to each person to decide. I think trying to vary the order within each training session is a good goal to make sure each muscle group gets optimal work.
7. Intensity
Finally, intensity is how hard or how difficult an exercise feels. When we want to build strength, we need to work to failure. We shouldn’t be able to complete another repetition when we are in the 8-12 repetition range. A good benchmark is that you would want to be about an 8/10 of difficulty on the Rate of Perceived Effort Scale. On this scale, 0 is “not effort” and 10 is “maximal effort”.
Summary of Training Parameters
Here is a wrap-up of the different training parameters that we have to consider to get strength gains as a runner:
Choose a load equivalent to 8-12 repetitions maximum (RM)
Do between 1 and 3 sets for each exercise
Have a rest period of 2-3 minutes between each set (for the same muscle group)
Repetition speed:
-slow to moderate repetition speed for untrained individuals
-moderate speed for intermediate-level individuals
-variable speed for advanced individuals
2-3 times per week (consider reducing to 1 when high running volumes and closer to a race)
How to Apply These Training Parameters to Your Strength Training Workouts
Let’s see how this could look for one training session. The good news is, it doesn't have to be long or complicated to get results. Read my article 5 Tips on Strength Training for Runners for some actionable tips.
Studies have shown that it is possible to gain strength with limited time available to train.
As an example, Schoenfeld et al. (2018), found there was an increase in strength in males after an 8-week strength program done 3 times per week and lasting 13 minutes per training session.
Something that works well in practice is to choose 3 exercises and do a circuit. You can do 3 sets of 8-12 repetitions each to failure. Time yourself and see how long it took you, it should be around 15 minutes.
Another way to do this if you are short on time is to set a timer of 15-20 minutes and start doing 3 selected exercises for 8-12 repetitions each. Rotate the exercises as a circuit. Once the timer is done, that’s it! I’m willing to bet you will have done at least 2 sets of each exercise which is in the recommended range for strength gains.
Last Few Words on Strength Training Efficiently as a Runner
The recurring theme of this article is that we need to make sure we are working hard enough during our strength training workouts to build strength as runners. Makes sense right?
We need to make sure we are working to failure—that we couldn’t possibly do one more repetition. And the good news is, it doesn't have to be a long workout to see results.
Set a timer, pick a few simple exercises, and keep at it for a few weeks. You will soon be able to feel the benefits of strength training on your runs.
Happy Running,
April
References:
American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2017). The Effect of Strength Training on Performance Indicators in Distance Runners. Journal of strength and conditioning research, 31(1), 9–23. https://doi.org/10.1519/JSC.0000000000001464
Davies, T. B., Kuang, K., Orr, R., Halaki, M., & Hackett, D. (2017). Effect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(8), 1603–1617. https://doi.org/10.1007/s40279-017-0676-4
Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European journal of sport science, 21(2), 149–157. https://doi.org/10.1080/17461391.2020.1733672
Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian journal of medicine & science in sports, 24(4), 603–612. https://doi.org/10.1111/sms.12104
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764