Lift Heavy, Run Fast: Strength Training for Runners
Spring has sprung and that means running season is officially here! It’s time to lace up those running shoes, create a killer playlist and hit the road. It’s also time to talk strength training. Yes, we said it- strength training! While running may be one of the most convenient and efficient forms of exercise, supplementing aerobic exercise with strength training is imperative to promoting efficient muscle recruitment, addressing muscle imbalances and preventing injuries.
Running as a movement involves mostly sagittal plane activity. The problem with strict running is that our body is made to move in three planes of movement- namely the sagittal, frontal and transverse planes. Weakness or imbalance in any of these planes of movement can create compensations that present when walking or running. For example, weakness in the lateral glutes, which operate primarily in the frontal plane, can cause contralateral pelvic drop during impact. Unaddressed, this can lead to valgus knee collapse, excessive midfoot pronation and associated injury- particularly when you’re performing a repetitive activity such as in running. Similarly, weakness in the core can cause excessive trunk rotation or anterior pelvic tilt and reduce running efficiency. Strength training geared towards activating muscles in various planes will contribute to overall balance and control with running and reduce compensatory injuries.
Another great benefit of strength training is its ability to improve neuromuscular control. Neuromuscular control involves the communication established between the brain, spinal cord and the muscles of the body. Strength training can improve neuromuscular control by training the body to recruit muscle fibers more efficiently. This efficiency and activation is especially important when the body is fatigued. Strength training also allows us to access a different type of muscle fibers- namely type 2 muscle fibers- which allow for faster, more powerful movements needed to push through sprints to the finish line or power up steep hills.
Improved muscle balance, improved neuromuscular control- need we say more? Well sure- in addition to these benefits, runners- particularly women- should strength train to mitigate bone mineral density loss that occurs naturally with age. It can also reduce the rate of muscle mass loss in both men and women. Functional strengthening- including squatting, lunging and deadlifting can promote functional mobility required for daily activity completion, but also promote functional mobility in the hips, knees and ankles required for proper running form.
So I’m on board- strength training is important but how heavy and how often should I lift?
The answer to this varies, based on your training cycle and your goals. For individuals just starting out on their strength training journey, body weight exercises will likely be sufficient to promote initial strength gains and master lifting technique. For more skilled athletes, incorporating two sessions of moderate to high load strength training can be beneficial to improving running economy, time trial performance and maximal speed. Running economy measures how much energy is required to run a certain pace, so as research suggests, if you strength train appropriately, you could use 3-4% less oxygen and maintain the same pace. (Yes please!) Timing strength training with running schedule is also key. Rest days or light running days should serve as true recovery. While it may seem counterintuitive, strength training should be performed after one’s high intensity or long runs of the week to allow the body ample time to break down and rebuild without risk of overtraining.
Cool, cool so I will lift 2-3x/ week. What exercises should I focus on?
Again, the answer will vary as programming should be individualized but generally a strength program for runners should be well rounded and include both upper body and lower body components. If training to improve power, focus on compound movements such as the squat, lunge or deadlift which recruit the quads, glutes, hamstrings and core. Incorporating weighted push/ pull movements of the upper body can also improve scapular stability, postural control and breathing capabilities particularly when fatigued. Finally, core and pelvic strengthening such as planks, hip abduction exercises and single leg stability exercises, are key for improving running mechanics and control.
The bottom line is strength training can make you a better runner. Timing and frequency of strength training will depend on time allowance, training goals and training cycle but ultimately will allow for improved running economy, reduce injury risk and maximize power. Happy running and happy squatting!
Are you ready to take your running to another level? Do you want a learn how Prepare for Performance can help you with your running, lower your injuries and increase your speed? Start your journey with us at Prepare for Performance by emailing us for more information at info@prepareforperformance.com. We are also providing you a free stronger core guide, click here to download it today!
References:
https://www.runnersworld.com/training/a20860762/strength-training-for-running-economy/#:~:text=And%20the%20pooled%20results%20were,3%2D4%20percent%20less%20oxygen.