STRENGTH TRAINING FOR RUNNERS
For many endurance athletes lifting weights in the gym can be somewhat alien. The preconception that you will gain muscle mass, become bulky or get injured whilst lifting weights often keeps the running community away from lifting weights. Although research has shown that strength can be beneficial for runners in multiple ways including improving performance and reduced injury risk.
How does strength training help?
- Injury prevention (increased tissue tolerance to loads)
- Improved running economy (improved efficiency and energy expenditure due to muscle fibre type changes)
- Improved performance indicators for performance (maximal sprint speed ect)
So what exercises and loads?
For novice lifters you would want to start with lower loads and higher reps for skill acquisition and to gain competency with the movements. Once comfortable with the movements you can increase the loads.
Example exercises and loads:
Barbell back squat (4×8/12 at 60% 1RM)
Split squat/ lunges (4×8/12 at BW)
RDL (4×8/12 at 60% 1RM)
SL calf raise (4×12 at BW)
For intermediate experience with lifting you would want higher loads, low reps to target an increase in maximal strength. This helps to reduce accumulated fatigue amongst a training programme whilst still stimulating cell muscle adaptation.
Example exercises and loads:
Single leg step up (3×4 reps at 85/90%1RM)
Barbell back squat (3×3 reps at 90%1RM)
Single leg RDL (4×6 at 60%1RM)
Calf raises (bent knee and straight leg)
*working for maximal strength*
For experienced lifters in the gym we would also want to incorporate some more dynamic and plyometric exercises to develop the ‘stretch shorten cycle’ further. Although to maximise the effects of these exercises you would want to have had a period of strength training beforehand.
Example ballistic/ plyometric exercises are as follows.
Calf complex – pogos
Countermovement rebound jumps
Hurdles single leg hops
Start with 20/30 reps of each exercises and progress by 10 reps every 2 weeks
How often?
Research has shown that strength training for as little as 30 min per week can improve running performance (2x30min per week)
