The Two Most Important Areas Missing From Your Running-Strength Program
Strength Training for Runners (ST4R): Episode 1
You are likely not doing these two important aspects of strength training; robbing you of its benefits and limiting your running potential.
To begin with, I’m going to assume you run a few days per week, likely have a goal race on the calendar with an attached goal time, and occasionally do something that resembles strength training.
When you started running, you likely assumed that you just laced up your shoes and went out the door. But, over time, you learned that this is not the case. There is quite a bit more to it than that. - This is similar to strength training, especially when it is strength training to support running.
In my experience with runners and strength training, many avoid it either because they lack understanding, don't know what to do, or think they must spend hours in the gym to achieve their desired results. To keep this simple and focused, let's start with two basic pieces that must be present in your strength training program as a runner.
(1) Resistance! You are NOT lifting heavy enough.
Our ‘runner brain’ tells us that because we run long distances, we must perform HIGH REPS at LOW WEIGHT to best benefit our running. Here are a few reasons why this is NOT the best option.
Using less resistance would force us to perform high reps, mimicking the work we just performed while out on our run. This puts us back into a metabolically demanding environment immediately after finishing one.
We need to stimulate more neural adaptation. Our body will respond to the load placed upon it. If we strength train with more weight, our body has to recruit more muscle fibers in our prime movers. This will allow our body to coordinate our movement better, eventually leading to greater efficiency in our running.
If you are worried that heavier lifting or plyometrics will cause increased fatigue, Lundstrom et al. (2019) showed that a 12-week plyometric training and sprinting program in marathoners did not increase soreness, injury risk, or training-related muscle damage.
Running forces are higher than one might think. Once we realize that the strain on the soleus is 6-8 times our body weight with each step, 4 times on our knee, we see that performing bodyweight squats and calf raises as strength is NOT that effective in helping our body handle this stress. As we begin to lift heavier weights and use plyometrics in our program, our muscles, tendons, ligaments, and bones are forced to respond, strengthen, and grow in their capacity to handle stress.
(2) Consistency
Training once, maybe twice per week, every other week, for a few sporadic months per year is not going to cut it. You know this is true with your running, and you would never dream of trying such a spotty training program; why would we think this is different when trying to improve strength and stress capacity?
Research has been pretty clear in this area. Do the work, get the benefits. Simple and straightforward.
A 2019 paper found that elite distance trail runners, those who did not follow the program and performed the strength program less than 2 times per week, did not have any documented benefits. However, those who performed the program 2+ times per week saw a 75% decrease in injuries. (Halvarsson, B., von Rossen, P. 2019)
Lastly, why do we stick with running? Because we can feel it working! We notice that we are getting faster, runs are getting easier, or our bodies are changing in a desired way. With strength, our mind and body are worth the same. We have to feel the change. Performing some bodyweight movement a couple of times per month will not cut it.
We need consistent training with heavy loads, 2-3 times weekly for 4-6 months minimum. This may seem like a lot at first. As you get used to it and feel the changes, you will start to see it in your running. If you make it that far, there is no looking back.
Strength training as runners can be a little intimidating. Knowing which exercises are best, not wanting to be too sore to run, or finding the time to fit it into your already busy schedule can all be quite confusing. This is where our ST4R: Run Strong Program comes in; we do it all for you…the programming, the exercises, the de-load weeks, phases to peak on race day…all programmed and ready for you to show up and do the work. When you are ready to join, click the button below, and we will see you in the group.
Going forward, in addition to other running and running-related injury topics, I will provide an ongoing collection of discussions demonstrating the importance of strength training as runners. Ideally, this series will serve as your go-to ‘guide’ if and when you have questions.