Strength Training for Runners – The Benefits of Strength Training

If you had an additional hour in your week to devote to exercising, what would you use it for?

More miles? Cross training? Yoga?

For most runners, strength training is not their primary option for filling any gaps in their training. Some running circles still debate the issue of weight training, whether the argument is rooted in apprehension about the speed being reduced or queries concerning the science.

Should Runners Strength Train?

The age-old inquiry has a straightforward answer: Yes. Runners should absolutely strength train. If done properly, it can reduce the risk of injury, increase speed, and positively impact performance.

This query has continued to be asked for an extended period of time due to the fact that an overwhelming number of runners fail to engage in strength training. It is conceivable that an alternate result could be possible, or that further investigation may enable you to abstain from going to the gym and stay on the trails you love forever.

Alas, this does not appear to be the situation currently, and it does not look like it will be changing soon. If you’re feeling a bit hesitant, why not take a few minutes to allow us to explain to you how strong muscles bring you an advantage. We will supply you with the research, advantages, and instructions; it’s all up to you to put the plan into action and reap the benefits.

Benefits of Strength Training for Runners

If you are striving to become faster, stronger or slim down, lifting weights can assist in reaching your objectives. Here are a few ways in which incorporating strength training can boost your running regimen.

Increased Running Efficiency

If you become tired during the last portion of a long run or race and your form starts to suffer, strength training can assist you.

Enhancing your core muscles can facilitate you in optimizing and sustaining your running style, leading to an improved running performance.

It is vital for those preparing for extended running events like a half or full marathon to be efficient in their training, as even small improvements can have an enormous impact over the entire course.

Weight Loss

Gaining more lean muscle mass will raise your metabolic rate, which means you will lose more calories even while staying still and practicing.

Many runners realize that by incorporating strength-training into their running routine, they will be able to maximize the effectiveness of their weight loss goals and break through any roadblocks they have encountered in their journey.

Improved Endurance and Reduced Fatigue

Strength training enables your body to be better equipped to handle the pressures of running. Your muscles will be able to sustain their strength for more time, helping you to preserve the correct way to run.

Increasing your stamina will assist you in avoiding fatigue and painful cramps during the later portions of a long-distance race.

Faster Pace

Enhancing your posture and stamina results in a quicker general speed. Athletes that begin to include strength training in their routines usually see a quick boost in their performance in runs. You don’t need to spend hours doing strengthening exercises.

It does not take long to see an increase in lean muscle mass development; just two or three fifteen to twenty minute strength training sessions every seven days can lead to a positive change.

Reduced Risk of Injury

It is important to do exercises that focus on the lower body and core in order to reduce the risk of injury. Having well-developed core and leg muscles will enable you to keep proper form while running for a longer period of time, thus decreasing the possibility of lower back pain or some other predicaments that can be due to bad technique.

Injuries that runners often experience, mainly those connected to the knees and hips, are due to lack of muscular balance or not having sufficient strength. If you are in discomfort or are concerned about an imbalance or prior hurt, a sports doctor or physical therapist can suggest particular exercises to concentrate on particular areas.

Easier Runs

Exercising on foot becomes more fun when it begins to feel less strenuous. Varying runners experience this in different ways, yet incorporating strength training into your exercises is sure to hasten the process.

Building up your leg muscles will aid in increasing stamina, which would allow you to run further distances without becoming exhausted.

The Biomechanical Demands of Running

One of the first steps to take is gaining knowledge of how running works. In order to cover a mile in distance, you need to walk between 1400 to 1600 steps. Do not forget that you are not merely transferring your body weight passively, like when walking — you must energetically drive your body forward with every step and anticipate your other leg to take up the surge. Every time you take a stride, your body is taking in the equivalent of two to 2.5 times your body mass as you move forward from one foot to the other. For someone who weighs 150 pounds, that means each step generates 300 pounds of pressure!

Your legs must be sufficiently powerful in order to take the strain off of the ligaments, cartilage, and other internal parts of the joint. By strengthening your muscles, you are able to apply pressure through your trunk, hips, knees, and ankles whenever you take a step. This gives the muscles and ligaments the potential to absorb the energy from the stride and convert it into sustained propulsion, resulting in increased running efficiency.

In comparison, “passive loading” occurs when the foot moves further than the knee, resulting in the body react with a “slowing down” motion. If you are walking in a manner that is not actively engaging your muscles, it is requiring more energy to cover the same distance because your muscles must continually expend energy to slow down and then start up again. In addition, the pressure exerted is too much for the cartilage, bone, and ligament. These physical structures lack suitable defense against the constant and forceful impacts associated with running, and as a result can become damaged and inflamed.

Approximately 7 out of 10 runners will have an injury in a given year, and more than half of these injuries will be to the knee. The primary source of these injuries stems from inadequate posture, not using the proper muscles during running, and a lack of activation of the hip muscles (creating a running style that primarily focuses on the quadriceps and calf muscles).

The Science of Running and Strength Training

A multitude of studies have shown the positive physical impact of weight training for runners.

Let’s begin by taking a look at one of the primary indicators of running proficiency – running economy. Chances are, you have heard of VO2 max and lactate thresholds, however this is something distinct. Metrics of how efficiently you use oxygen in order to move forward at a rate that is lower than your maximum are known as running economy.

Think of it like miles per gallon. At certain speeds, your car uses gas more efficiently. The same is true with you. You can improve the efficiency of your body through training, just like you would with a car. The more efficient your running, the less oxygen you need for your movements as you are making the most of it.

It has been observed that for elite endurance athletes, running economy is a better measure of performance than VO2 max.

What is the connection between strength training and improving oxygen use efficiency? The research speaks for itself:

• When a group of runners added 4 sets of half squats to their training for 8 weeks, they experienced an increased time to exhaustion and an increase in running economy with no change in body weight or VO2 max.
• Another study tracked runners who added explosive jumping tasks for 9 weeks, and those runners saw an increase in running economy and improvements in 5k times for novice and elite runners alike. 
• An evaluation of 97 runners found that biomechanics play a large role in oxygen consumption and energy usage.
• Several meta-analyses concluded that strength training significantly improves running economy without changing body composition. 

Types of Strength Training

Not all forms of strength training are the optimal selection for runners to use. Various strength training options exist. An illustration of this is powerlifting which involves preparing in order to be able to hoist large amounts of weight for a range of one to three repetitions.

Heavyweight training tends to lead to sizable increases in muscles size (hypertrophy). As a consequence, it is likely not the best choice for a runner aiming to stay slim.

Endurance Strength Training

Strength training that focuses on increasing stamina is achieved by doing less heavy lifting and performing more repetitions.

When you do this kind of strength training, you lift close to 70% of what you can lift one time and do 12 to 20 repetitions. You could do up to three repetitions of each workout.

Functional Training

Bodyweight training is also essential for runners. Training exercises, such as the lunge or single leg squat, that have a functional purpose call upon the major muscles of your body to work together in the same way that they would while doing additional daily activities, such as running.

These physical activities will increase your equilibrium, dexterity, and how well you move—abilities that will upgrade your jogging form and your general accomplishment. Functional training can also reduce your risk of injury.

Plyometrics

Investigations have revealed that strength programs incorporating plyometrics can boost running capacity and velocity.1

Exercises which involve making quickly powerful movements, like jumping, are known as plyometrics. Try:

• Squat jumps
• Lunge jumps
• Box jumps
• Jump rope
• Lateral hopping drills

Choosing the Right Program

There are various methods to select a strength training regimen. If you wish to advance your running skills, it is best to pick a training program that is appropriate for your fitness level in order to prevent injury.

• Endurance strength training and functional training: These are good choices for anyone at any fitness level. You can modify almost every exercise for beginning to advanced level exercisers.
• Plyometrics: Plyometrics however, are generally more advanced movements and involve slightly more risk. While they can provide benefits, these exercises are best suited for those with more experience.
• Bodyweight: If you can’t get to the gym regularly or don’t have weights at home, then endurance training with weights may not be the best choice. However, bodyweight exercises can be performed anywhere with little to no equipment.

The Biggest Objections to Strength Training

Although running faster and smarter will appeal to most people, there are still some critical objections that need to be answered.

Will Strength Training Make Me Bulky?

Weightlifting is different from bodybuilding. It requires a lot of effort to become successful, and the training you do must be different in order to achieve this. Body builders try to grow their muscle fibers (this process is known as hypertrophy) and focus specifically on movements that involve just one joint at a time in order to reach this goal. Strength exercises aim to build muscles by doing exercises that involve several joints at the same time. These activities increases the strength of the muscles and their fibers. Studies in academia have demonstrated that strength training does not lead to any modifications in body composition or an increase in muscle mass.

Will Strength Training Make Me Slow?

No; quite the opposite. Evidence in the studies mentioned shows that practicing speed and strength training can help you become swifter and more proficient when running.

What If I Don’t Have Time to Add Workouts?

This subject is gone into more deeply later, but it does not require a long commitment (positive results can be seen with only devoting 20 minutes of your time twice a week). It might require some effort to modify your exercise habits so you can do the exercises correctly, but isn’t that a better option than having to take a break to get over an injury?

If running is something you love to do and you plan to continue it, taking the time to protect yourself from harm and improve your body mechanics will prolong your running time. If you don’t possess the availability to rehab a knee wound, then you must make the time to do strength training.

What If I Just Don’t Want To?

To be blunt, do you want to run? And keep running? You must look for a way to do strength training in order to maintain your physical health in the long run. Along with that, you get the great advantages of becoming faster and stronger and witnessing your running improve.

If you have a specific issue with certain aspects of a gym, such as the culture of the weight room, there are ways to work around it. Explore different gyms and take advantage of the free trial weeks they offer until you locate one that you find manageable. Creating a home workout area or using elastic bands and weighted balls are ideal starting points for beginning your fitness journey. You can also accomplish a lot with bodyweight training.

Getting Started

Not sure where to begin? The types of exercises that are good for runners include:

• Lower body exercises: Lunges, squats, donkey kicks, wall squats
• Core strengthening exercises: Planks, crunches, bridges, V-sit, back extension
• Upper body exercises: Tricep dip, tricep overhead extension, overhead shoulder press, pushup?.

Choose a few basic exercises to start with. Continue working on your running program consistently in order to prevent injury and enhance your running experience.

Related posts:

How To Choose A Running Coach Achilles Tendinitis, Symptoms & Treatment for Runners – keep it simpElle Running Tips – What Should I Wear When Running? How To Run A Faster Mile