Is Strength Training Important For Runners?

For dedicated runners, the thought of working out next to muscle-bound gym-goers might make you break out in a cold sweat. After all, there’s a reason you choose to train outdoors in all weathers - you simply love getting out and testing your speed and endurance on the trails or roads!

Still, as a competitive runner, you’ll want to get any edge you can. Adding regular strength workouts into your training regime can give your performance a huge boost, even if you’ve been running for a long time. Plus, you only need a few pieces of home equipment to feel the benefits, so you don’t have to step into a gym if you don’t want to. Read on to understand the benefits and get sample workouts to try. 

"The step-up is my go-to exercise for building strong climbing legs while living and running in the city. It's simple, effective, and directly targets the muscles needed for steep trails."

Aaron Shimmons - Ultra-Trail Runner and GOREWEAR Athlete

What Does Strength Training Involve?

Strength training for runners involves adding resistance exercises into your routine to build the key muscles used in running, including those in the legs and core. It doesn’t involve ‘bulking’ or becoming heavier on the scales (although you may see an increase in body weight), but rather, strengthening muscles such as the quadriceps, hamstrings, calves and glutes to help them perform better and prevent injury. 

It also doesn’t mean you have to switch out running sessions for in-gym workouts. Performing two to three sets of 10 different core and leg exercises twice a week with enough reps to fatigue the targeted muscles will effectively balance muscle gains with your recovery. Breaking this down into five or six exercises over three to four shorter sessions can help manage your training time effectively.

If you don’t want to spend money on a gym membership, don’t worry! Your own body weight, exercise bands, or dumbbells and kettlebells all provide enough external resistance to help you increase strength without having to leave your home. Consistency is key when it comes to making strength gains. Having a few key pieces of equipment at home will help you get into a regular routine and make real progress. 

Why Should Runners Do Strength Training?

A range of scientific studies have proven that runners can benefit from regular strength training. Whether an athlete is focusing on increasing distance or speed, adding these types of exercises to a training plan can benefit running performance in a range of ways. 

Reduced Fatigue

Stronger, more developed muscles are able to carry a runner’s body weight more easily. This makes them more resistant to fatigue over long distances or at higher speeds. Choosing the right strength exercises can also give you more bang for your buck, as they can develop both slow and fast-twitch muscles at the same time. 

This means you don’t have to tire yourself out by squeezing in a mixture of long runs and interval or hill sessions into a week’s training plan. Instead, strength training can help you build both endurance and speed while giving you enough rest to approach your running sessions with maximum energy and focus. 

Increased Running Efficiency

Strengthening your muscles means they can deliver greater force. This gives you more power as you stride and make contact with the floor, which has a direct impact on the distance you can cover and the speeds you can reach. In short, you can stride further and faster without using any more energy. Performing strength movements regularly can also improve your coordination, which helps make your stride more efficient. 

Helps Reduce Injury

Although increasing your strength training won’t guarantee protection against injuries, they can reduce your risk. Developed muscles are more resistant to fatigue, stronger during unilateral movements and help stabilize your joints as you reach greater distances and speeds. This is particularly important for older athletes whose muscle mass is reducing due to age. 

To protect yourself from injuries, it’s important that you perform strength exercises correctly from day one. For beginners, working with a strength and conditioning coach can help you get maximum benefits without risking any damage or setbacks. If you’re thinking of progressing to plyometrics or more complex movements that can develop your ligaments and tendons, getting expert advice is particularly important. 

Improved Posture and Form

With reduced fatigue and an easier, more efficient stride, runners will have increased mental capacity to focus on their posture and form during running sessions. Strengthening weaknesses and fixing imbalances will also help increase runners’ range of movement. Plus, making the core more stable supports the torso to stay upright and strong during strides. This all contributes towards a relaxed, more efficient running style. 

Better Muscle Development

This point may seem obvious, but regularly incorporating a range of strength training exercises into a workout plan can help runners develop their overall athleticism. Improvements in VO2 max levels, a better lactate threshold and enhanced power, are just a few all-round benefits runners can enjoy. This doesn’t just support you as you’re racing for the finish line but can enhance your overall health and lifestyle too. 

Best Strength Training Exercises For Runners

Core and leg strength exercises are essential for improving your running performance. Adding in some upper body work will ensure you achieve a balanced physique. Choose a weight or resistance that can allow you to complete all the reps with good form but that feels challenging for the last two to three reps. To make it harder, add weight or slow down the movement to work the muscle even more. 

Core Exercises For Runners

Building your core muscles, including your obliques, shoulders, and back will support you as you stride on flats, climb up hills or clamber along trails. 

Planks

Stack your elbows below your shoulders with your forearms on the floor. Straighten your legs, pull your shoulder blades together and draw in your core and glutes so your back is in a straight line. Hold this position for between 45 and 60 second intervals (increase this time as you get stronger). Rest for about a minute and then repeat between three and five times. Make sure to keep your midsection straight in line with the rest of your body to get the maximum effect.

Russian twists

Sit on the floor or a mat with your knees bent at 90 degrees with your heels on the floor. Hold a weight in front of your chest. Twist to one side so one of your elbows gets close to the floor. Return to the center and twist to the other side to complete one repetition. Aim for 15 to 20 reps and three to four sets. To make this exercise harder, you can lift your heels off the floor and let them hover as you twist. 

Squat to press

Technically a full-body exercise, it’ll get your heart rate going and build power. Hold a weight in each hand at shoulder height. Squat down with your knees over your ankles and your weight in your heels. As you come back up, press the weights above your head by extending your arms. Bring them back to shoulder height and repeat the movement. Aim for three sets of 10 to 20 reps. 

V-sits

Start sitting on the floor or mat with your knees at a 90-degree angle and your heels on the floor. Lift your heels so they’re hovering and your shins are parallel with the floor. Extend your legs and lean back until your body’s almost flat on the floor, but don’t let your heels or shoulders touch the ground. Then, lift back to the starting position. Repeat slowly for eight to 12 reps and three to four sets. 

Single arm rows

This will target both your core and upper body. Take a weight in a neutral grip in each hand and stand with them by your side. Tilt at the waist so your torso is at a 45-degree angle while keeping your back straight. Lower the weights away from you then pull them back towards your ribcage, pulling your lats together and without rotating your torso. 

Lower the weights until your arms are extended and repeat the movement for between eight and 15 reps and three to four sets. Make it harder by extending the amount of time it takes to lower the weight. 

Standing or kneeling shoulder press

Again, this will test both your shoulders and core strength. Stand or kneel with a weight in each hand held at shoulder height. Press them above your head, keeping your biceps near your ears and lower them again to shoulder height. Repeat the movement for between eights and 15 reps for three to four sets. Increase the weight or the time it takes to lower them to make the exercise more difficult. 

Leg Exercises For Runners

To work all the muscles in your legs, it’s important to use a range of exercises in rotation. If you have particular weaknesses, you should choose movements that strengthen these muscle groups or joints. 

Squats

Squats work almost every muscle group in your legs and can be done with or without weights. If you do use a weight, hold it in front of your chest. Place your feet shoulder-width apart. Sit back as if you’re about to sink into a chair, keeping your weight in your heels and your knees above your ankles. Hold once your thighs are parallel to the ground. Squeeze your glutes to power back to standing. Repeat this for between 10 and 30 reps for between three and five sets. Increase weight or slow your descent to increase difficulty. 

Lunges

Lunges can also be done with or without weight. Hold a weight at your chest or in each hand at your sides. Step one leg forwards or backwards and lower your body so both your legs are at 90-degree angles with your front leg above your ankle. The knee closest to the floor should hover above the ground or touch it briefly. Return to standing. 

Alternate repetitions on each leg or complete all reps on one side before switching. Aim for between 10 and 20 reps on each side for between three and five sets. Make this harder (and strengthen your core) by holding weights above your head. 

Split squats

Hold your weights and step one leg forward or backward as if you’re going into a lunge and hold this position. Bend your front leg so your back knee touches the ground. Return to the starting position. Complete all reps on one side before switching. Aim for between eight and 15 reps for three to four sets. You can increase the difficulty by raising the back leg so your foot is on a bench or box. 

Glute bridges

Lie on your back and pull up your feet so they are flat on the floor, hip width apart, with your heels touching your glutes. Push through your feet and lift your hips. Squeeze your glutes at the top of this position before lowering back down. Put a weight or exercise band across your hips or put your feet further away from your body to make this more difficult. Eight to 15 reps for three to four sets should be enough to get you firing. 

Step ups

Place a box that’s about knee height in front of you. Step one foot onto it. Keeping your knee parallel with your foot, push up your body so you’re standing on the box. Step off the box and repeat or alternate your legs. Eight to 15 reps and three to four sets is a good starting point. To make this more difficult, add weight or try a higher box. 

Romanian deadlifts

Stand with a weight in each hand by your sides. Keeping your lats together, your knees soft and your back straight, bend at the waist while lowering the weight in front of your shins. Squeeze your glutes to return to standing. Make sure to keep the weights close to your shins and hinge at the waist. You should feel it most in your hamstrings. Repeat the movement for 10 to 20 reps and three to five sets. Make this more difficult by doing it on one leg or adding weight. 

Cross Training For Runners

Trying out different cardio exercises such as cycling, swimming or using elliptical machines can test your fitness in new ways and benefit your running style. You can also integrate strength exercises into cross-training sessions that include HIIT or Tabata intervals. As you progress, adding in plyometric movements such as jumps and bounds can help develop muscle fibers and strengthen muscles and ligaments. 

Integrating yoga and Pilates sessions into your regime is another great way to develop muscle while enhancing recovery between running sessions. 

The Essentials For Strength Training

Having some form of external resistance is an essential element for strength training. Although you can use your bodyweight, having kettlebells, dumbbells, or exercise bands can give you more flexibility. 

It’s also important to have activewear which you feel comfortable moving in while training at home or in the gym. A pair of shorts and a short-sleeve shirt made from breathable fabric will help you move freely without overheating or becoming uncomfortable. That way you can make the most out of your strength sessions, build muscle and feel stronger out on the roads and trails.