How a Simple Strength Training Routine Can Transform Your Running

TL;DR

• Strength training is often ignored by runners.
• However, strength training is key for improving running economy and form and preventing injuries.
• I found that strength training dramatically improved my marathon times.
• The glutes, hamstrings, calves, quads, hips, and core are important to focus on
• See below for examples of exercises to incorporate.

Introduction

If you’re a runner, there’s a good chance that you know strength training is important. There’s also a good chance that you really don’t want to do it. Runners are notorious for neglecting strength training, often arguing that it’s more important to spend time running anyway. Unfortunately, this isn’t really true.

While cardio workouts are essential for building stamina, adding strength training exercises to your routine can make a significant impact on your performance. Not only can it improve running efficiency and make you faster over time, it can also reduce the risk of injury.

My Strength Training Experience

I noticed the importance of strength training once I started kickboxing. Kickboxing majorly improved my muscle tone and strength. My marathon time also improved by 15 minutes after I started kickboxing, with no other major changes to my training. Once I switched from kickboxing to rock climbing (even better for strength building), my marathon times improved by another 15 minutes (I was also more diligent in my training).

Finally, after I partially tore my Achilles, I became more intentional about lower-body strength training. Under the guidance of a physical therapist, I added 2 sessions of running-specific lower body strength training twice a week. My next marathon time improved by another 10 minutes, despite coming back from the Achilles injury. Side note, if you’re interested in marathon training, check out my post on how to get started.

So how can strength training benefit you? Below, I discuss the benefits of strength training for runners and give examples of exercises that can help you build strength in the muscles used for running.

Improve Running Efficiency

In addition to improving endurance, strength training can also enhance running efficiency. By strengthening the muscles used for running, your body can become more efficient at utilizing energy and moving forward with each stride. This means you’ll be able to run farther and faster without feeling as fatigued.

Furthermore, strength training can help with running form and posture. Stronger core muscles can help you maintain proper alignment, reducing the risk of excessive stress on your lower back or hips. Incorporating exercises like lunges or squats can also help improve balance and stability, which translates to more efficient running.

And if you’re hoping to improve your marathon time, strength training can help you maintain a consistent pace throughout your run, preventing you from slowing down towards the end of your races. This can make a significant difference in your overall time and performance.

Reduce the Risk of Injury

Aside from enhancing overall performance, strength training can also help reduce the likelihood of injury. Running is a one-legged sport. When you’re running, you’re almost always landing on one leg at a time. As a result, your body is subjected to high-impact, repetitive movements. These movements can cause stress on the joints, muscles, and bones. By incorporating strength training into your routine, you can increase the stability of these areas, which ultimately decreases the risk of injury.

Indeed, studies have shown that strength training can help improve the strength of muscles surrounding the knees, ankles, and hips, which absorb the shock of each stride during a run. This can help prevent common injuries such as runner’s knee, shin splints, and IT band syndrome. Strengthening the core and upper body can also help improve posture, which reduces the risk of injury to the lower back and shoulders.

By performing strength exercises that target specific areas of the body, runners can improve their overall stability and strength, ultimately decreasing the risk of injury. But to reap the full benefits of strength training, it’s essential to focus on the right muscle groups, as I discuss below.

Focus on the Right Muscle Groups

To maximize the benefits of strength training, it’s crucial to focus on the right muscle groups. While all muscles play a role in running, certain areas may need more attention than others. For example, the glutes, quadriceps, and hamstrings are critical for proper running form and can help improve speed and endurance.

Other areas to target include the calves, which absorb the impact of each foot strike, and the hip flexors, which can become tight and lead to pain and injury. Core and upper body strength are also important for balance and posture, which can help prevent lower back pain or shoulder issues.

By focusing on the right muscle groups, runners can improve their overall performance and reduce the risk of injury. So how do you strengthen these muscle groups?

Examples of Strength Training Exercises for Runners

Key strength training exercise that runners should consider adding to their routine, include:

1. Squats: This exercise targets the glutes, quadriceps, hamstrings, and calves. Runners will benefit from stronger leg muscles, which will help improve their running form and decrease the risk of injury.
2. Lunges: This exercise targets the same muscle groups as squats but also engages the hip flexors and core. It can help improve balance and overall stability, leading to better running form.
3. Deadlifts: This exercise targets the hamstrings, glutes, and lower back. By strengthening these muscles, runners can improve their posture and reduce the risk of lower back pain.
4. Planks: This exercise targets the core and upper body. By strengthening these muscles, runners can improve their balance and posture, leading to better running form and reducing the risk of shoulder issues.
5. Calf raises: This exercise targets the calves, which absorb the impact of each foot strike during running. By strengthening the calves, runners can reduce the risk of calf and Achilles injuries and improve their overall performance.
6. Glute bridges: With this exercise you strengthen your glutes and lower back. In doing so, you can reduce lower back pain and improve running power.

Click on the hyperlinks for each exercise to find examples and instructions.

Summary

I know how hard it is to just make time for your runs, let alone warming up and cooling down. So adding even more to your workout routine sounds daunting. Plus, strength training is rarely the most exciting thing to do. However, the payoff of doing so is incredible. Even just incorporating 10 minutes of lower-body strength training twice a week can have huge benefits. Lower risk of injury, faster running times, and a more comfortable running form are all pretty great. Plus, here’s also nothing like the feeling of being strong, of lifting weights you didn’t think you could. So give it a try, you have not a lot to lose and a whole lot to gain.

If you enjoyed this article or found it useful, please consider liking, subscribing, or sharing with others. It’s super helpful and makes me feel pretty great too. And if you’re interested in related content, check out my articles on marathon training, common running myths, rediscovering your workout motivation, and the impact of fitness on hormones.