Strength Training in Running Performance
When it comes to enhancing your running performance, there’s a secret weapon that many runners overlook: strength training. Today I’d like to emphasize the importance of incorporating strength training into your running routine. In this blog post, we’ll explore the benefits of strength training, how to get started, and some key principles to keep in mind.
Start Small and Steady
One of the most important aspects of incorporating strength training into your running routine is to start small. A little can go a long way, and it allows you to steadily build your strength program. This approach not only prevents overexertion but also increases the odds that you’ll be able to frequently implement it. Consistency is key when it comes to reaping the benefits of strength training.
Don’t Overcomplicate It
In this age of social media, we’ve all seen endlessly complicated movements and strength tasks plastered on our feeds. While these workouts can be inspiring, they can also be intimidating and overwhelming for beginners. The truth is, you don’t need a complex routine to experience the benefits of strength training for running. Keep it simple, and focus on movements that are effective and safe.
Do the Basics Well
Effective strength training for runners doesn’t require fancy equipment or intricate exercises. Basic movements can have a significant impact on your running performance. Consider incorporating exercises like goblet squats, kettlebell deadlifts, lunges/split squats, or even machine weights into your routine. These exercises work multiple muscle groups, help with stability, and contribute to better running mechanics.
The Right Reps and Intensity
For those new to strength training, it’s advisable to start with a moderate rep and intensity range. Aim for 3 sets of 12-15 repetitions to target muscle growth and muscular endurance. Additionally, keep the Rate of Perceived Exertion (RPE) around 6-7 out of 10 to ensure that you’re working at a manageable intensity.
As you gain confidence and experience, you can occasionally push toward higher-intensity, lower-rep lifting sessions to increase your maximal strength. This variety in your training can further benefit your running performance by helping to build power and strength.
The Benefits of Strength Training for Runners:
Now, let’s discuss the remarkable benefits of incorporating strength training into your running routine:
- Injury Prevention: It helps improve the structural integrity of your muscles and joints, reducing the risk of common running-related injuries.
- Enhanced Running Economy: Stronger muscles allow you to maintain good form and use your energy more efficiently, leading to improved running economy.
- Increased Speed: Make you a more powerful runner. More force means more speed (and the ability to manage that force!).
- Better Endurance: Building muscular endurance through strength training can help you maintain a steady pace for longer durations as the muscles will be more fatigue resistant.
- Improved Ability to Maintain Form: If muscles are less fatigable, you may be able to maintain a more consistent gait and reduce the risk for compensatory movement patterns (“form breakdown”) to creep in later in runs.
- Mental Resilience: Strength training builds mental toughness, which is beneficial for those challenging moments during a race.
The Finish Line
In conclusion, strength training is a vital component of your running journey. It can help you become a more resilient, powerful, and injury-resistant runner. Remember to start small, keep it simple, and do the basics well. Begin with a 3×12-15 rep scheme and an RPE of 6-7/10 with just a few movements. As you progress, consider incorporating occasional higher-intensity, lower-rep sessions.
The road to improved running performance may not always be easy, but with a smart and consistent strength training program, you’ll find yourself well on your way to achieving your running goals.
-Keep running strong!, Dr. Greg.
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Dr. Greg Ellis PT, DPT, CSCS
Performance Physical Therapist
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