What Strength Training Should Runners Do?
Strength training is an essential component of a well-rounded training plan for serious runners. Whether you’re a sprinter, a middle-distance runner, or tackling marathons, incorporating strength work into your routine can enhance performance, prevent injuries, and improve overall efficiency. But what strength training should runners do, and how often should they do it? Let’s break it down.
As a certified Acupuncturist (R.Ac.) and Traditional Chinese Medicine Practitioner (R.TCM.P.) with over a decade of clinical experience, I specialize in enhancing athletic performance and recovery. My expertise includes treating musculoskeletal pain and improving mobility, drawing from my background in sports medicine acupuncture and strength training. Having worked closely with athletes, I understand the critical role that strength training plays in injury prevention and optimizing performance.
Why Strength Training for Runners is Non-Negotiable
Many runners focus solely on running, thinking that logging miles is the only way to improve. However, strength training offers benefits that running alone cannot provide. According to research published in Sports Medicine, combining strength training with endurance training can significantly improve running performance, especially in middle- and long-distance runners.
Strength training achieves this by:
- Preventing injuries: By strengthening muscles, tendons, and ligaments, you’re less likely to succumb to overuse injuries.
- Enhancing running economy: It improves how efficiently your body uses energy during runs.
- Boosting power and speed: Stronger muscles mean a more forceful push-off, which translates to faster strides.
As coach Jason Fitzgerald puts it, “There are no weak fast runners.” Strength work ensures you’re not running on “tractor tires” when you could be operating with “Ferrari tires.”
What Strength Training for Runners Should Focus On
When deciding what strength training runners should do, focus on:
1. Compound Movements
These exercises engage multiple joints and muscle groups, improving coordination and strength. Key examples include:
- Squats
- Deadlifts
- Rows
- Lunges
Compound movements help runners build power and address muscular imbalances.
2. Single-Leg Exercises
Running is essentially a series of one-legged movements, so it’s crucial to train each leg individually. Exercises like single-leg deadlifts, Bulgarian split squats, and step-ups improve balance, stability, and unilateral strength.
3. Core Strengthening
A strong core supports good posture and reduces energy-wasting side-to-side movement. Include planks, glute bridges, and bird dogs in your routine.
4. Plyometric Training
Although the Sports Medicine review suggests plyometric training alone has a smaller effect, when combined with heavy lifting, it enhances explosive power. Add box jumps and bounding drills to improve stride efficiency and speed.
How Often Should Runners Strength Train?
The question of how often strength training for runners is required depends on your goals and training phase. Here’s a general guideline:
- Twice a week: Optimal for most runners. Focus on heavy lifting with compound and single-leg exercises.
- Once a week: Effective for maintaining strength during peak running phases or busy schedules.
- Three times a week: Suitable for beginners or during off-season periods focused on building foundational strength.
When to Do Strength Training for Runners
Timing matters. Strength training can impact your running performance if not scheduled wisely. Here’s how to integrate it:
- Separate from key runs: Avoid heavy lifting the day before an intense run (e.g., intervals or long runs). Strength training can impair running performance for up to 48 hours.
- Double up on easy days: If time is limited, pair an easy run with a strength workout, ensuring at least 6–9 hours between sessions.
- Off-season: Dedicate more time to strength training when mileage is lower.
How Important is Strength Training for Runners?
In short: extremely. Strength training for runners is not optional if you want to unlock your full potential. The studies confirm that high-load and combined strength training methods improve endurance performance metrics like time trials and time to exhaustion.
By incorporating strength exercises into your routine, you’ll run stronger, faster, and more efficiently, while reducing your risk of injury. The key is consistency and proper scheduling to complement your running goals.
Sample Strength Training Plan for Runners
Here’s a basic strength training plan tailored for runners:
- Monday: Upper-body and core (push-ups, dumbbell rows, planks)
- Wednesday: Lower-body strength (squats, single-leg deadlifts, Bulgarian split squats)
- Friday: Core and plyometrics (glute bridges, box jumps, bird dogs)
This schedule allows recovery and aligns strength training with easy or rest days.
What Strength Training Should Runners Do?
If you’re wondering, what strength training should runners do, start with compound lifts, single-leg exercises, and core work. Focus on building strength, not bulk, and remember: lifting heavy is your ally, not your enemy. By making strength training a consistent part of your routine, you’ll become a more resilient, efficient, and faster runner.
It’s time to give your legs the power they need to hit the ground running!
