So you are an endurance runner and trying to get as many miles in a week as you can, between all the need to’s of life and the desirables to squeeze in, resistance training (RT) is normally overlooked in many training plans for running.
Why strength train if you are a runner?
Simply there is a good amount of research out there to support the fact that strength training could, to some degree, improve:
1. Time trial performance
Equating to faster time over 5,10 km, half or full marathon etc
2. Running economy
Equating to less energy being used for the same running speed
3. Faster maximal sprint speed
As it sounds, faster top sprint speed
There is a mixed and not yet conclusive evidence that it will reduce injury rates. This is sometimes given as a main reason to do RT but what you must consider is there are many other more influential factors in the causes of injuries other than strength training. If you haven’t got a handle on those i.e. a well programmed weekly running volume and intensity with periodic consolidation/recovery weeks, then regardless of how much RT you’re doing you will ultimately end up injured.
Regardless of whether RT will make you immune to injury, the benefits of doing it stacks up in the runners favour as part of their global training program.
So a simple guide to RT for runners
What is Resistance Training (RT)?
Most people think its lifting or moving heavy sh*t and in most part, it should be this. However, it doesn’t always have to be heavy, it must be relative to the athlete and therefore there are plenty of body weight exercises that are relatively high intensity. E.g. 20 single leg calf raises off a step at a tempo of 3s up, 1s pause, 5s down is extremely challenging and so is a 5 rep max DB/BB back squat. As long as the relative intensity is correct for the athletes capabilities and in sync with their running program goals.
How much?
This completely depends on your lifestyle and circumstances but generally
1-2 x a week in season (to maintain strength)
2-4x a week (to build strength & work on weaknesses) out of season but this very much depends on your schedule.
How intense?
As stated above this depends on the individual and the phase of training they are in. Regardless of in season maintenance or out of season building phase it is common that runners under-load RT and focus on muscular endurance too much and forget the strength element. So, we are considering all rep/ set structures from 3r x 5-6s to 12 r of 3-4 s and everything in-between. Generally, the higher the reps the intensity goes down and vice versa.
When?
Out of season is the key building phase to make the most gains in strength and then to maintain in season working on small areas of balance/niggles etc.
IF you are wondering when to do it during the week coinciding with your running then you are most likely going to have to double training day of a run and a RT session. Rule of thumb is to do which ever session is the priority first followed by the other session. Normally RT paired with an easy run or recovery run that is short & not too challenging. Unfortunately, its getting use to a little bit of running with DOMS but shouldn’t be impacting your Long runs or intense runs (tempos, intervals etc).
What?
Single and double leg movements e.g. squat & hinge with their single leg variation as well as step ups and lunges. If you are new to RT then start low weight high reps and build to a lower rep range at a heavier weight and more sets as you become more competent to build strength. Remember exercises are only as good as how they are performed so try to train through your full available range of movement, this is different for everyone, but there are no prizes to 100 half depth squats.
Don’t forget the upper body too and if you can do full body compound movements that incorporate lower, upper and core then you get more bang for your buck. There is no silver bullet exercise in my experience but there are certainly a few that are key to check and reference your performance against.
Where?
Simply wherever it is most likely to get done. Whether that is at the gym, home or outside before or after one of your runs.
3 Simple things to follow:
1. Keep it simple -don’t over think it and start off with a few simple exercises and build from there. Less is more sometimes. Keep track and record what you’re doing and when, exactly as you would for your running mileage & intensity.
2. Relatively high intensity (hard work) once you have become accustomed to RT. This will make you stronger. Don’t get bogged down with % of 1RM, keep it simple and work in rep ranges and perceived effort. Less is more when its heavy weight being lifted.
3. Incorporate Single leg movements- if you incorporate these you are more likely to be balanced left to right and keep the body in a better strength balance. E.g. single leg squats, deadlift, step ups, lunges, jumps, hops & skips.
If you want more insight into how to effectively incorporate RT into your running program, then please get in touch for a free consultation.
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