Changing irons isn't just about aesthetics - elite athletes and amateurs alike benefit from applying strength training to their running routines, whether their end goal is a 40-yard sprint or an ultra-marathon.
"But what if I'm content with my running pace?" We get it, it's not about adding speed, and we're not here to make you the next Mr. (or Mrs.) Olympia. Engaging our muscles through their full range of motion builds strength, muscular endurance and mobility, while dramatically reducing the risk of injury - and if there's anything worse than reaching its maximum heart rate is to get hurt.
Fortunately, a systematic review of the effectiveness of exercise interventions to prevent sports injuries found that strength training reduced sports injuries by less than a third and that overuse injuries could be nearly reduced by half[1].
A second systematic review identified the correlation between past injury as an increased risk factor relative to the potential for future injury [2]. Therefore, special attention should be given to increasing strength around sites of previous injury, to reduce the risk of re-injury while running.
So now you know that strength training not only improves performance, but also helps prolong a running career by reducing the risk of injury.
HOW OFTEN SHOULD RUNNERS PERFORM RESISTANCE TRAINING?
It sounds obvious, but to get better at running, you have to run, often. And we're not saying you should give up on this activity, far from it. Miles, intervals and recovery sessions all play a fundamental role in training, focusing on technique, rhythm, breathing and more.
But what we're saying is that allocating a few sessions to strength training will benefit you in the long run...a good rule of thumb is a 3:1 running to gym ratio.
With solid data showing the positive response of strength training in running performance, injury prevention and running economy – it's time to take the weight room a little more seriously.
It is important to adopt a safe and careful strategy when setting up strength training around running to ensure a gradual increase in volume, allowing the body to adapt and continue to progress. both in the gym and on the road.
Aim to complete 2-3 sessions per week consisting of 2-4 strength exercises at 40%-70% of your 1RM, plus plyometric prop work over an 8-12 week period - this approach has proven to be a key factor in improving the running economy of athletes. [3]
KEY POINTS OF MUSCLE TRAINING FOR RUNNERS
Injury Prevention
Joint and trunk stability
Improved running economy
Power increase
Muscular endurance
Stability of running technique
6 STRENGTH EXERCISES FOR RUNNERS
1. BOX SQUAT
For what ? To build leg muscle strength, power and endurance that can be transferred directly into your run.
Rep Range: 3-5 sets 5 x 70% 1RM (or) 10 x 40% 1RM
box squats
2. WEIGHTED REVERSE LUNGE
For what ? A great unilateral exercise that targets the major muscle groups used when running, building resistance in the glutes, quads, hip flexors and core.
Rep Range: 3-5 sets 10 x 40% 1RM (each side)
reverse lunge with dumbbells
3. BANDED SIDE STEPS
For what ? Developing muscle strength and endurance in the gluteus minimus and gluteus medius can reduce trunk tilt and stress on the knee joint when running[4]. [4]
Repeat intervals: 5-7 Sets 30s ON / 30s OFF
bandaged hip abductor
4. ONE LEG GLUTE BRIDGE
For what ? Continue developing your running economy by strengthening the glutes, hamstrings, and core on a unilateral basis.
Repeat Intervals: 3-5 Sets x 12 (each side)
one leg glute bridge
5. LOW PLANK
For what ? Challenge your core to maintain correct posture and fight fatigue, so it stays stable as you hit the road.
Rep Intervals: 3-5 sets x 45-60s
low plank
6. FACE SWEATERS
For what ? Build muscular endurance in your rear deltoids, which aids running technique and improves posture.
Rep intervals: 3-5 sets x 15-20 reps
facial pull ups
How will you incorporate strength training into your running program? Let us know in the comments below.