About the Author

Doug Adams PT, DPT, SCS, OCS, CSCS Dr. Doug Adams is a Physical Therapist who has published and spoken at an international level on all things related to running. Doug has taught thousands of professionals his systematic approach to providing personalized plans for runners through the Certified Running Gait Analyst and Endurance Running Coaching courses. He also designed and created a portable 3D Motion Analysis system called Helix 3D for analyzing and categorizing running form that is used widely throughout the Department of Defense, professional sports, and commercial sectors.

The Essential Guide to Strength Training for Runners

In the world of running, the focus has long been on endurance, stamina, and the ability to push through fatigue. However, there’s a growing realization that strength training is a crucial component of a well-rounded training plan for runners. In a recent podcast, experts dove into the details of how strength training complements running, enhances performance, and even aids in injury prevention. Here, we’ll distill the most important takeaways from their discussion, emphasizing the practical benefits and considerations for runners at all levels.

Why Strength Training for Runners is Crucial

One of the podcast’s major themes was the misconception that running alone is enough to build strength. While running certainly conditions muscles, it doesn’t address the specific strength gains necessary for optimal performance. The speakers were quick to point out that running does not inherently build strength. In fact, strength training for runners is essential to improve muscle balance, joint stability, and overall performance. By incorporating targeted strength work, runners can gain the power they need to enhance their endurance and speed.

Strength training for runners is not about building bulky muscles but about increasing muscle efficiency and power-to-weight ratio. This means becoming stronger without adding unnecessary mass, which can slow a runner down. Exercises like squats, deadlifts, and lunges are examples of movements that build functional strength and improve running economy.

The Importance of Lifting Heavy Weights

A recurring point in the podcast was the need for runners to embrace lifting heavy weights. The hosts stressed that while bodyweight exercises or light weights can be beneficial, they aren’t enough to create the muscle adaptations required for substantial strength gains. Heavier resistance training creates a higher demand on the muscles, pushing them to grow stronger and more resilient.

Contrary to what some runners might think, lifting heavy weights doesn’t automatically lead to muscle bulk. Instead, when done correctly, it improves strength without excess size—perfect for distance runners who want to remain light and fast.

Unilateral Exercises: Targeting Imbalances

Runners often develop muscular imbalances due to the repetitive nature of their sport, and this is where unilateral exercises (working one side of the body at a time) come into play. The speakers emphasized the importance of unilateral loading, such as single-leg squats or lunges, to correct these imbalances. These exercises ensure both sides of the body are equally strong and capable, which can help prevent injuries caused by compensations in weaker muscles.

Core Stability and Functional Movements

While runners often think of planks and crunches as the go-to exercises for core strength, the podcast highlighted that functional movements, like squats and deadlifts, engage the core far more effectively. These exercises require stabilization throughout the body, including the core, making them superior choices for runners looking to improve both their core and overall strength.

An interesting point raised was the activation of the serratus anterior—a muscle often overlooked, yet critical for core stability during running. Engaging this muscle can lead to better posture and reduced injury risk.

Strength Training is Not Cross-Training: The Importance of Rest

One key distinction made was that strength training is not cross-training. Cross-training typically refers to activities like swimming, cycling, or yoga—activities that offer an aerobic workout but are different from running. Strength training, however, requires its own dedicated recovery time.

Taking rest between sets during strength workouts is crucial. By resting for a minute or more, runners allow their muscles to recover, enabling them to lift heavier weights and achieve better results. This contrasts with high-intensity interval training (HIIT), where the goal is to keep the heart rate elevated. In strength training, the focus should be on muscle recovery and strength gain, not cardiovascular endurance.

Consistency Over Time: Why a Little Goes a Long Way

Perhaps one of the most reassuring points made was that a little strength training goes a long way when done consistently. You don’t need to spend hours in the gym every day. Even short, focused sessions can yield significant benefits if performed regularly.

Once a baseline level of strength is achieved, it becomes easier to maintain strength with less frequent sessions. The speakers shared that 50% of previous training volume is typically enough to maintain strength gains. This means that once runners have built their strength, they can scale back their training slightly without losing their hard-earned progress.

Strength Training and Nutrition: A Winning Combination

Beyond exercise, nutrition plays a pivotal role in strength training and recovery. The speakers underscored the importance of consuming enough calories and macronutrients—particularly protein—to fuel muscle recovery. Many runners fall into the trap of eating less when they’re injured or not running as much, but this can actually hinder the recovery process.

Adequate protein intake is essential for muscle repair and growth. Similarly, carbohydrates provide the necessary energy for both endurance training and strength workouts, while healthy fats support hormone regulation, which is crucial for muscle recovery. Runners need to be mindful of their nutritional intake, ensuring that they consume enough calories to support their training goals, even during periods of reduced running.

Jumping: An Overlooked Component of Strength Training

Another interesting point from the podcast was the role of jumping exercises in a runner’s strength training routine. Once a solid foundation of strength has been built through exercises like squats and deadlifts, plyometrics and jumping exercises can be introduced to improve explosiveness and power. This is particularly beneficial for sprinters or those aiming to improve their speed.

Recovery is Key: Strength Training for Injury Prevention

Recovery often gets overlooked, yet it’s one of the most important aspects of a training program. Whether you’re strength training or running, you need to give your body time to recover to fully benefit from the work you’ve put in. The hosts noted that without proper recovery—whether through rest, nutrition, or lower-intensity training sessions—runners risk burnout or injury.

In fact, overtraining without adequate recovery can lead to diminished returns and potential injury. By giving the body time to heal and rebuild between strength training sessions, runners can ensure they’re getting the most out of their workouts.

Strength Training for Runners takeaways

The conversation from the podcast reveals a simple yet powerful truth: Strength training is essential for runners. Whether you’re looking to increase your speed, improve your endurance, or prevent injury, incorporating strength training into your routine is non-negotiable.

Some of the key takeaways for runners are:

Lift heavy for functional, not bulky, strength.
Focus on unilateral movements to correct imbalances.
Take your time and allow for adequate rest between sets.
Use strength training as a complement to your running, not as cross-training.
Pay attention to nutrition, particularly protein intake, to fuel recovery and muscle growth.
Add in jumping exercises once you’ve established a strong foundation.

By following these principles, runners can optimize their performance and reduce their risk of injury, ensuring long-term success in both running and overall fitness.

FAQs

How often should runners incorporate strength training? Strength training should be done 2-3 times a week for optimal results. Even short, focused sessions can improve performance when done consistently.

Does strength training make runners bulky? No, when done correctly, strength training for runners focuses on improving strength without adding bulk, optimizing muscle efficiency and power-to-weight ratio.

What are the best strength exercises for runners? Exercises like squats, deadlifts, lunges, and unilateral movements are excellent for building the type of strength that benefits runners.

Should runners lift heavy weights? Yes, lifting heavier weights builds functional strength, which is essential for improving running performance and preventing injuries.

How does nutrition affect strength training for runners? Adequate protein and calorie intake are crucial for muscle repair and recovery. Runners should ensure they consume enough to support both their running and strength training efforts.

Is HIIT enough for strength training? While HIIT offers cardiovascular benefits, it doesn’t provide the same muscle load and recovery required for building true strength. Runners should incorporate traditional strength exercises as well.

To hear more from Doug, check out the RunDNA Podcast on YouTube, Apple Podcasts, Spotify, or your favorite podcast platform.