Strength Training For Runners (A Detailed Guide)

Strength training is a critical component of a well-rounded running regimen, offering many benefits beyond muscular strength enhancement. Incorporating resistance training and exercises into a runner's routine can enhance performance, reduce the risk of injury, and improve overall running efficiency. From squats and lunges to planks and back extensions, there are exercises that can reinvigorate someone's running experience. 

Strength training exercises build muscular strength and contribute to enhanced stability and form, ultimately leading to more effective and sustainable running performance. Strength training builds strong bones and ligaments, which can contribute to a more effective and efficient running regimen. 

As the running community continues to recognize the value of strength training for runners, exploring the specific exercises, techniques, and routines that can help individuals achieve their running goals while safeguarding against potential overuse injuries and imbalances is essential for long-term success and enjoyment. In this article, we'll discuss the best practices and insights surrounding strength training for runners from the perspective of a certified personal trainer who works with real clients in Austin, Texas.

Benefits of Strength Training For Runners 

To get better at a specific activity, you need to practice doing that activity. Since strength training is different from running, you may be asking, "Why is strength training important for runners?" The benefits of strength training for runners extend beyond the weight room. Strength training helps runners by fortifying the muscles and connective tissues crucial for sustaining the repetitive impact of running, thereby reducing the risk of common overuse injuries. 

A properly designed strength training program can help runners build a more robust musculoskeletal system, resulting in a more efficient and safer running experience.

Those new to running often experience shin splints; shin splints typically result from the repetitive impact of running for prolonged distances. With a properly structured strength training routine (one that incorporates lower body exercises that target the calves and muscles on the tibia), it's possible to minimize the pain or injuries that come with shin splints.

Additionally, by strengthening the core and lower body, runners can improve their running form and technique, translating to more efficient movement patterns and reduced energy expenditure. Regular strength training sessions can enhance muscular power output, which is advantageous during sprints and hill climbs, allowing runners to exert greater force with each stride (resulting in faster sprint times). Engaging in a comprehensive strength training program also promotes muscular symmetry and proportion in the body, mitigating the likelihood of strength and postural imbalances that could lead to chronic issues or pain.

Runners who strength train can also enjoy mental and psychological benefits from a consistent strength training regimen. The discipline and determination cultivated through regular strength training can positively influence a runner's mindset, enabling them to better navigate the physical and mental hurdles (no pun intended) inherent in long-distance or competitive running. By promoting overall resilience and injury prevention, strength training is essential for sustainable running progression, facilitating a holistic approach to athletic development and longevity.

Strength Training Program For Runners

An effective strength training program for runners should include exercises that strengthen the lower body and the entire posterior chain (backside of the body). Exercises like squats, lunges, calf raises, back extensions, and even abdominal crunches should be considered when designing such a program.

Squats will engage the major muscles in the lower body while also engaging the back, which will help strengthen the core to prevent lower back pain and fatigue (especially in long-distance runners).

Lunges will continue to activate and strengthen the legs while providing a functional aspect to the strength training regimen for runners. While the lunge is an exaggerated movement that runners are unlikely to mimic during a run, it more closely resembles the action of running compared to exercises like leg extensions or a leg press. This mimic of the movement can be beneficial as it can strengthen the legs, bones, and ligaments of the areas of the lower body that will be engaged throughout a long or short-distance run. 

Calf raises can be an essential exercise to incorporate into a runner's strength training routine, especially for those prone to shin splints. A properly executed calf raise, with a full range of motion, can strengthen the calves and the muscles running along the shin. In addition to strengthening the muscles around the shin, calf raises can also strengthen the Achilles tendon, helping to mitigate the risk of an injury to this area.

Back extensions and abdominal crunches (or other ab exercises) can help prevent back pain by strengthening the core. The abdominals and lumber muscles in the back are responsible for flexion and extension in the lower back. Therefore, weakness (or poor mobility) in these muscle groups can result in lower back pain. Long-distance running can cause fatigue in the lower back, and exercising the muscles mentioned above can help mitigate lower back pain associated with excessive use and fatigue.

Exercises like the Pallof Press can help strengthen the abdominals in a "functional" application due to its inherent ability to replicate a running posture more closely than abdominal crunches.

The rep ranges employed in a strength training program for runners will depend on the specific running-related goals they possess. Long-distance runners may benefit from a program encompassing higher repetitions with lighter resistance to force the muscles to work in an endurance fashion similar to prolonged periods of running. Sprinters may benefit from heavier resistance with lower and more explosive repetitions to simulate the explosive movements seen in sprinting events.

Strength Training For Marathon Runners

While strength training is beneficial for runners in general, the specific running goals someone has may necessitate a different approach to strength training (long-distance running vs. sprinting). In my opinion, as a certified personal trainer, the exercises incorporated in a strength training program for marathon runners may not need to differ dramatically from a sprinter's training regimen; rather, the focal point will be on repetition ranges and tempo.

Marathon runners may benefit from a focus on endurance and muscular resilience, emphasizing high repetitions and lower resistance to simulate the prolonged exertion characteristic of long-distance running. Strength training for long-distance runners may include lunges, squats, and calf raises to bolster endurance and stability in the lower body and core. 

Conversely, sprinters prioritize explosive power and speed; thus, incorporating lower repetitions and more resistance would likely be more advantageous. Sprinters could focus on explosivity in their strength training by increasing the tempo at which they complete each repetition of an exercise, as doing so will activate the muscle fibers in a similar manner that sprinting would as well.

A sprinter's approach to strength training may also encompass plyometric exercises, Olympic lifts, and short bursts of high-intensity interval training (HIIT) to enhance the fast-twitch muscle fibers essential for sprinting performance.

As marathon runners may be more likely to experience lower back pain or fatigue compared to sprinters due to their prolonged and repeated impact on a road surface, it may be advantageous for them to include even more core strengthening exercises in their strength training regimen. However, both athlete styles can benefit from extensive core strengthening; thus, exercises that target the abdominals and lower back should be incorporated into a strength training program for runners.

Both running disciplines can benefit from a comprehensive strength training regimen that addresses injury prevention, muscle imbalances, and overall athletic development. By tailoring strength training approaches to the specific demands of marathon running or sprinting, athletes can optimize their performance, minimize the risk of injury, and unlock their full potential in their respective domains.

How Strength Training Prevents Injuries in Runners

Strength training is essential for injury prevention for runners by addressing muscular imbalances, enhancing stability, and improving overall body resilience. Incorporating exercises that target key muscle groups, such as the glutes, core, and hips, allows runners to bolster their structural integrity, thus reducing the risk of common running-related injuries. As we alluded to earlier, strength training aids in fortifying connective tissues and bones (including tendons and ligaments), contributing to greater joint stability and reducing the impact of repetitive stress on the body.

Consistent strength training for runners fosters better neuromuscular coordination and proprioception (understanding where your body is in space), resulting in improved running mechanics and form. Enhanced muscular control and balance can mitigate the likelihood of missteps and falls during runs, decreasing the potential for acute injuries. 

Incorporating strength training into a runner's routine can cultivate a more resilient musculoskeletal system, prolonging their running career and enjoyment of the sport with reduced risk of injury.

Best Strength Training For Runners

While a runner's training and preparation necessitates a focus on running, strength training stands as a fundamental pillar in a training regimen to promote performance and longevity. Therefore, strength training should be a consistent element of a runner's routine. Strength training for runners offers a wealth of benefits that extend beyond just muscular development. By embracing tailored strength training approaches that align with the specific demands of their goals, runners can fortify their physical resilience, enhance performance, and mitigate the risk of common overuse injuries. 

The enhancement of muscular endurance, power, mobility, and proportion through targeted strength exercises promotes a holistic approach to athletic development, empowering runners to excel in their pursuits while facilitating longevity and sustainability. Whether aspiring to conquer long distances or harness explosive speed, the integration of strength training serves as a reliable practice, propelling runners toward their goals and underlining the significance of a well-rounded, comprehensive training regimen.

For those looking to elevate their running game with a resistance training regimen, consider hiring a personal trainer to design the best strength training program for runners! Remember, adding strength training to your routine will result in more calories being burned throughout the week, which may necessitate adding more calories to your diet to compensate. Read our previous article to learn more about how many calories you can burn from weight lifting.

Trying to maintain your fitness regimen with a busy work schedule or limited gym space? Read our article discussing effective apartment and hotel gym workouts!

*Please note that I am not a medical professional and you should always consult with your doctor before beginning an exercise regimen.