The Ultimate Guide to Strength Training for Runners: Tips & Exercises to Improve Performance
Running is one of the most popular forms of exercise, but it does not always provide the full body workout that some runners need. Whether you're a beginner or a seasoned runner, incorporating strength training can be a great way to supplement your running routine and improve your performance. Strength training can help you run faster and longer, and it can also help prevent injuries.
However, if you have not done any resistance training before, it can be difficult to know which strength training techniques are best for runners and how to maximise the benefits.
Keep reading for some common strength training exercises and ideas on how to incorporate them into your routine.
What is Strength Training and Why Should Runners Incorporate It?
Strength training exercises are designed to target specific muscle groups, helping runners become stronger and more efficient. You should consider incorporating strength training into your routine for a number of reasons:
strength training helps to build muscle and increase power, which can lead to improved speed when running.
It also increases bone density and strengthens joints, helping you stay healthy while running long distances.
Finally, strength training can help increase your endurance and stamina so they can go further for longer periods of time without tiring out quickly.
Benefits are usually quick to see, especially if you haven’t done any resistance training before and you don’t need to spend a crazy amount of time at the gym either. You actually don’t even need a gym if you don’t fancy that environment!
Strength Training Principles for Runners and How To Maximise the Benefits
There are an infinite number of options out there when it comes to strength training, but - especially if you are new to it - it’s always best to keep it simple: both in choosing your exercises and structuring your sessions.
focus on compound exercises: exercises that work multiple muscle groups at the same time. Think of squats, deadlifts, carries, pull ups, push ups etc.
use a variety of weights and repetitions: don’t stress about the perfect reps/sets selection. Alternate between a few weeks of 3-6 reps at higher weights and 10-15reps at lower weights so that you give your muscles a different stimulus. 2-3 sets of each exercise is probably plenty.
make sure you're giving your body enough time to rest and recover between workout sessions.
Always start slowly and gradually increase the intensity and volume of your workouts over time so that the body can adjust and adapt.
Common Strength Training Exercises For Runners
There are a number of different strength training exercises that can be beneficial for runners and despite what is commonly thought (or seen on social media) plyometric exercises - jumping, leaping and rebounding - are not usually the best to add to your routine. They do have their place in a well structured program, but you can probably get better results with less stress to the body with either bodyweight exercises/ callisthenics type training or with classic resistance training/ weight lifting.
A simple way to structure your session is to pick 1-2 exercises for your upper and lower body and include variations that also challenge your midline/core area. You can simply do this by alternating between bilateral and unilateral exercises. Examples include:
Upper body:
Barbell Press, Kettlebell/ Dumbbell Press, Push Ups, Barbell Row, Single Arm Row, Pull Ups
Lower Body:
Goblet Squats, Back Squats, Lunges, Deadlifts, Good Mornings, Kettlebell Swings
Core:
Farmers’ Carry, Front Rack Carry, Knee Raises, Banded Rotations
How to Incorporate Strength Training Into Your Running Routine
So how do you incorporate strength training into your running routine?
Here are a few tips:
Less is more when done with quality. Starting with 2 days/week is probably the best way to ensure progress but not overly stress the body.
Avoid intense strength training the day before long or fast runs; while there is technically no issue with this, you might feel tired.
If you are uncomfortable with any exercise, make sure to seek professional help to learn correct technique!
In Summary
While you might be thinking you need to run more to see results, sometimes what you need is actually to get a bit stronger!
Need help with a structured running program that will guide you in real-time toward your goals?
Check out our Couch to 5k, 10k and A Faster 10k Courses on Lupa Run!
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