Strength training for runners

Most runners believe that in order to be better-performing and faster-running machines, they simply need to run more and hone their craft by following a well-designed running program.  But, that's only half true.

The other piece of the puzzle comes from a structured resistance-training program. Even if a runner wants to improve their running time at the middle or long distances, strength training is a must to improve.

How does strength training help?
The main reason is to improve our running economy

Running economy basically means that you are more efficient and able to undertake the same distance in less time and with less energy.

There are heaps of studies showing improvements in running economy and that even in trained distance runners that running economy can improve by up to 8% following a period of resistance training.   So for a serious runner who undertakes marathons,  8% off of a 4 hour marathon is 20 minutes, so a pretty good improvement - even shaving 10 minutes off a marathon would make most runners pretty happy!

There is a second train of thought that strength training also decreases our injury risk.  However there are inconsistent findings in the literature on associations between lower body strength and running injury occurrence.  

So the main reason to strength train is to improve our running economy.

What does a typical program that a runner should undertake look like?

• It is important to implement a mix of upper and lower body exercises, as well as core work. 
• The focus of this type of training should not only be on strengthening the big running muscles, but also the smaller stabilizer muscles as well. Those lesser-known muscles are the ones that often pick up the slack when you begin to fatigue.
• Ideally, a runner should increase their strength work in the off-season and then reduce the load as they go into their run season. 
• For most runners 2-3 days a week of strength training is sufficient, but it’s quite important to be strategic about the way you schedule them in.
• Have at least one day in between your strength days to allow your muscles to recover. 
• Additionally, you should avoid any type of strength work prior to your running workouts.  Either plan on doing it right after a run or later in the day after you’ve completed your endurance training.

What are some examples of exercises people can do at home?

An example gym program for runners might include exercises like:

• squats, 
• lunges, 
• calf raises, 
• deadlifts and bridging, 
• planks along with rotational core work like russian or cable twists, 
• crab walks for hips along with 
• upper body strengthening.  

Power work is also beneficial to improving running economy:

• box jumps, 
• lunge jumps, 
• squat jumps.

Check out a few strength training exercises here: 
 
Lisa Parkinson
Accredited Exercise Physiologist

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