Strength Training for Runners
Will strength training make me a better runner?
Strength training can improve your running performance in several ways, regardless of running experience:
Improved Running Economy: Strength training helps improve the efficiency of your running stride, which means you use less energy to maintain a given pace. This can lead to better endurance and faster race times.
Injury Prevention: Stronger muscles, tendons, and ligaments can better withstand the repetitive impact and stress of running, reducing the risk of injuries such as shin splints, IT band syndrome, and knee pain.
Increased Power and Speed: Certain types of strength training, such as plyometrics and explosive exercises, can improve your muscular power and speed, which directly translates to faster running times.
Core Stability: A strong core (abdominal, lower back, and hip muscles) is crucial for maintaining good running form and preventing fatigue-related posture breakdowns over long distances.
Balanced Muscle Development: Running primarily uses certain muscle groups (quadriceps, calves), but neglects others. Strength training ensures balanced muscle development, which can further enhance performance and reduce the risk of overuse injuries.
Does strength training make you a faster runner?
Strength training can make you a faster runner by improving your muscular power and speed, which are crucial for sprinting and maintaining faster paces over various distances.
What muscles need to be strong for running?
Muscle Groups with Highest Demands:
Soleus
Gastrocnemius
Quadriceps
Gluteus Medius
As speed increases, more will be demanded by the hip extensor (glutes, hamstrings) & hip flexor muscles (iliopsoas).
How many times a week should I strength train as a runner?
For runners, strength training should ideally be performed 2-3 times a week. This frequency allows for sufficient recovery while providing enough stimulus to improve muscular strength, endurance, and stability. Beginners might start with 2 sessions per week and progress to 3 sessions per week as they adapt.
How long should runners strength train?
The duration of a strength training session for runners can vary based on individual needs and goals. Each strength training session can typically last anywhere from 30 to 60 minutes, depending on the intensity and specific exercises performed.
How many sets and reps should a runner do for strength training?
A common approach for runners is to perform 2-4 sets of each exercise, a total of 4-6 exercises (excluding warm up, plyometric training, conditioning stimulus), focusing on higher repetitions (10-20 reps per set). This helps to build muscular endurance and strength without adding excessive bulk. Adjust the number of sets and reps based on your fitness level and specific goals.
For in-season strength training, the repetitions per set should be lower at 6 reps per set (low volume, high intensity).
Should runners lift heavy or light?
Runners typically benefit from lifting moderate weights with which they can perform controlled movements through a full range of motion. This helps develop strength and endurance without compromising running performance. Avoid extremely heavy weights that could lead to muscle fatigue or interfere with recovery from running workouts.
Your rate of perceived exertion (RPE) should be at a 6-7/10 without approaching failure.
How long should you rest in between sets?
Rest periods should be 2-3 minutes between each set.
If you are supersetting, then rest periods should be 2-3 minutes between each superset.
This allows your muscles to partially recover before performing the next set.
What are the best strength exercises for runners?
Best Strength Exercises To Address Each Muscle Group
1. Soleus:
Seat Weighted Heel Raises
Bent Knee Calf Raise Variations
2. Gastrocnemius:
Calf Raise Variations
Toe Walking
3. Intrinsic Foot Muscles
Toe Yoga
4. Quadriceps:
Bulgarian Split Squats
(eventually add weight)
Skater Squats
(increase depth as tolerated and eventually add weight)
Forward Step Down
(start at a lower height, increase as tolerated and eventually add weight)
5. Gluteus Medius:
Side Plank Variations
Lateral Step Down
(increase height as tolerated and eventually add weight)
Curtsy Step Down
(start at a lower height, increase as tolerated and eventually add weight)
Should I strength train and run on the same day?
You can strength train and run on the same day but there are some nuances.
Potential pros of strength training and running on the same day: efficiency and consistency of training.
Potential cons of strength training and running on the same day: fatigue, inadequate recovery, and decreased performance.
According to this article, runners should separate their strength training and running by at least 6 hours if done on the same day for optimal neuromuscular and aerobic improvements from each training.
If you are running and strength training on the same day, then the next day should be a rest or cross-training day to allow for adequate recovery following the combined workload.
If you decide to do both on the same day, consider doing the activity that is most important to your goals first. For instance, if running performance is your priority, run first before doing strength training. Also, make sure to properly fuel your body with adequate nutrition and hydration to support both activities.
Closing Remarks on Strength Training for Runners
If you’re a runner who is interested in consulting us to improve your strength for running, you can reach out to speak with us below. In addition, we also offer a running gait analysis service at our practice.
A running analysis can help you with your running performance by identifying ways in which you are wasting energy while running. If dealing with an injury, a running analysis can help us determine which joints and muscles you may be overloading. Our therapists then discuss cues and strategies to facilitate proper loading to allow for optimal healing.
Disclaimer: This is not intended to be formal medical advice. Your individual needs should be met by the appropriate health care practitioner. Please consult with a trusted provider.
Dr. Vincent Liu PT, DPT
Doctor of Physical Therapy