Introduction
Most runners believe more miles equal better performance, but it’s clear that strength training is also vital for improving endurance. Unfortunately, there are still quite a few people who assume that bulking up only means slowing down.
It’s true that many exercise programs focus on getting bigger, but others still prioritize efficiency. Modern resistance and weight training for runners focuses on enhancing performance and preventing injuries, rather than only developing raw strength.
So, how different really is strength training for runners compared to regular lifting exercises? Well, they’re actually quite similar, save for a few adjustments and recommendations. We’ve highlighted five training rules every runner should implement in their exercise programs to maximize performance.
1. Focus on Progressive Overload (But Keep It Runner-Friendly)
Progressive overload is a lifter’s best friend. It essentially means to increase the weights used in exercise in small but steady increments to promote muscle growth. Not doing so would lead to a plateau, and using excessively heavy weights can cause injury.
Progressive overload is as important for runners as it is for pure strength trainers. The end goal is to build muscle at a pace that reduces the risk of injury. Progressive overload for runners offers the added benefit of improved oxygen control, meaning a more efficient running economy.
The only difference would be to progressively overload at a slower-than-usual pace. Instead of adding big jumps in squat weight, add 2.5lbs to 5lbs weekly. Similar to adding mileage gradually in training.
2. Prioritize Lower-Body Compound Movements
Compound movements or exercises like squats, lunges, or deadlifts are great for beginners new to exercise or running. These movements help train multiple muscle groups simultaneously. They’re also great warm-ups for more experienced runners or lifters.
Think of compound exercises like squats or lunges as a super-effective leg workout for runners. Many of these exercises mimic running patterns and help target muscles that you wouldn’t normally train in isolation.
Once you’ve got a handle on exercises like calf raises or hamstring curls, that’s when you should begin training some groups in isolation. Apart from lower-body compound movements for runners, be sure to show some love to core exercises. Planks go a long way in strengthening your core, which in turn improves your balance.
3. Train Close to Failure, Not Always to Failure
While we’d all love to train indefinitely, our energy and strength are bound to run out. Some people actually prefer exercising this way and maxing out their repetitions until they can’t anymore.
Strength training for runners is handled a little differently. We want to have some energy left in reserve after each set so that there’s space for running too. This is why many runners conduct their exercises based on the concept of repetitions in reserve, or RIR.
RIR means to estimate how many more repetitions you could do after completing a set in good form. Most runners deliberately lower the number of repetitions in a set to save some fuel in the tank. This also helps to prevent excess fatigue from interfering with run sessions. While sprinters may go heavier, distance runners need to balance lifting intensity and mileage.
4. Recovery Essentials for Runner Strength Training
Recovery is by far one of the most important aspects of any kind of exercise. Sleeping is the body’s prime time to repair and grow muscles as well as recover energy. This is why everyone, not only athletes, should prioritize getting 7 to 9 hours of sleep every night.
Balanced nutrition and a fulfilling diet are just as essential as sleep. Protein is fuel for muscle growth, and the recommended amount is 0.36grams per pound of body weight. Ensure not to neglect carbohydrates for glycogen replenishment and fats for hormone health.
If you do everything right but fail to give your body adequate recovery time, it will most likely lead to a plateau. Under-fueling and skimping on rest reduce both gym and track performance.
5. Use Smart Splits & Rest Days Around Runs
Unlike typical exercise regimes, runners have to add strength training on top of their running. In today’s busy world, making the time for just one form of exercise is tough, let alone both. For optimum fatigue management, runners should balance strength training and running via smart splits.
What this means essentially is to blend strength training with running instead of focusing on one over the other. In practice, this can look like lower-body workouts on easy run days and upper body on rest or cross-training days. Some people even fit in full-body workouts on rest days completely free of running.
Following an exercise split similar to the one above ensures adequate rest time and space between workouts. Not only are you getting more recovery, but you’re also not hitting the same muscle group too soon. While this regime prevents overtraining, marathon and 5k runners may need different splits, depending on their mileage.
Final Thoughts: Strength Training for Runners Is Non-Negotiable
Strength training is no longer optional for runners, especially if they want to compete in events. The difference between a good runner and a great runner is an efficient strength training routine. It is the key to faster times, better endurance, and fewer injuries.
If you’re a beginner, you should start small with the five principles relayed above. The sooner you integrate these rules into your training, the faster you’ll transform into a better runner.
