Strength Training for Runners

As a runner, I have always struggled with my running and injury episodes, just because I did not know how to approach or do the right strength training that can not only keep me strong, and injury-free but also help me achieve all my running goals, at ease and comfort.

I am sure, every runner out there, be it at a beginner, intermediate, or even advanced level, is still going through the questions about how to structure their strength training to best achieve their goals.

If this topic interests you, read further.

Yes, strength training in itself is a huge topic for runners, because it will have to be done in a very customized way for different goals.

Your running goal defines how and what you do with your strength training.

Let's take a look at various types of strength training that you would do and I will try to tag a typical training goal that would align with the type of strength training.

Let's go.

Functional strength training:

I am a firm believer that every runner should do workouts for the full body, and not just focus on the lower body. Many are of the opinion that running is just a lower-body activity and end up doing too much of lower body workouts which is very wrong. When you run, your whole body is supposed to work in sync efficiently to get better results.

Focus on improving your strength functionally. Focus on all major muscle groups as part of your strength training days.

This training is applicable to all running goals. This is very fundamental that every runner should do.

Core Strengthening:

If you have always wondered where the core is in the body and what core strength means, it is the central part of your body.

Most people would generally think, core only means abdominal muscles and six packs!

There is more to it.

The core in our body is meant to protect the spine, bring balance and stability to our movements, and connect both the upper body and lower body.

The core includes your pelvis, lower back, hips, and stomach.

Unlike other muscles that would move in only one or two dimensions, core muscles are meant to move in 3-dimension.

There are plenty of exercises to bring strength to your core.

I highly recommend the book "Core Strength Training" by DK Publications.

Not just a runner, you should always keep your core strong, to add power to your movements.

Balance and Stability:

This must be one of the important strength training goals for all runners, bringing more balance and stability to your movements.

The more you can bring these into your training, the more injury-free you can be and also very efficient in your running form.

How do you achieve this?

Incorporate more single-leg exercises single-leg deadlifts, and bosu ball exercises

Again, this training is good for all runners. Especially, more important for endurance runners and runners with ambitious speed goals.

Resistance training:

This training is a must for every runner. Do this training to achieve muscle strength and endurance. You can do it through body-weight workouts, free weights workouts, and resistance bands. Go gradual with sets and reps and pay attention to the intensity and the load as you work for a specific goal.

Plyometrics and Power Exercises:

Include explosive exercises like jump squats, box jumps, and medicine ball throws to improve your power and speed which can enhance running performance. Applicable to all runners who have ambitious performance goals.

Proper form and technique:

Proper form and techniques are very important as you do any type of strength training. It helps in both maximizing effectiveness and reducing the risk of injury. Consider working with a qualified trainer and an experienced coach.

Frequency and Progression:

Aim for at least two to three strength workout sessions per week. Allowing yourself to rest and recover really well is very important. A good idea is to start with lighter weights or resistance and gradually increase intensity, repetitions, or resistance over time as your strength improves.

Periodization:

As much as you apply periodization concept with your running and related mileage/load, bring it to your strength training routine as well. Keep moderating the intensity and load of your strength training in all phases of your running just so it complements your running, not against it.

Cross-Training:

You can also do swimming or cycling as a way to complement your strength training regimen. It especially helps in preventing overuse injuries.

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Having said that, listening to your body is way more important because, without that skill, you will easily overdo any of the strength training routines and cause more damage to yourself and your goals.

A final point is - Work with a coach/trainer, a dedicated physiotherapist, and/or a sports doctor. They will immensely transform the way you train and achieve your goals.

As a running coach and an ultramarathon runner, I help individuals (beginner, intermediate and advanced) achieve their running goals. You can reach out to me for a free consultation.

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