Strength Training for Runners

Anyone who puts one foot in front of the other at any speed is a runner. The more you run, the more natural running becomes.

For runners who want to take their personal fitness to the next level, it’s important to know how to incorporate strength training into your routine. Knowing how to put in work outside of your regular running routine can take you from being an intermediate runner to an expert.

Strength training helps to reduce your risk of injury, increase your speed, and balance the workload your body is handling during a running workout.

Joe Tribotte, PT, MS, CMP, CSCS, is a physical therapist at our Linden Oaks campus and explains the benefits of strength training, along with examples of strength exercises that make you a stronger, better runner.

How strength training improves running

Just like having multiple hobbies and interests helps to keep your brain in top shape, building your strength alongside your aerobic endurance allows your body to perform its best.

Improved running economy

Running economy describes how efficiently you run given how much energy and oxygen you use. Your running technique, training balance, and strength all influence your running economy, so it’s important to have them be well rounded.

Scientists studying the effects of strength training programs observed that runners who engage in strength training 2-3 times a week had a better running economy after 12 weeks.

Boosts speed

Research shows adding strength training into a training regimen for middle and long-distance runners helped to improve their overall speed, especially when combined with plyometric training.

Reduces risk of injury

The stronger your muscles and tendons are around your hips, hamstrings and quadriceps, the lower risk you have of suffering injuries.

Studies back this up, showing strength training that concentrates specifically on the muscle groups used most by runners helps to reduce injury risk.

“You can reduce running injuries by being proactive, which includes pre-hab strength training instead having to rehab and deal with pain, because we need to train to run and not just run to train,” Tribotte said. “Running is a repetitive sport which is good for your cardiovascular system but can cause musculoskeletal concerns that we need to be mindful of.”

Strength training exercises

When you are considering where to start for strength training, focus on the areas you are using most when you are running.

Strength training should focus on your core, hips, glutes, quads, hamstrings, and calves. Incorporate strength training into your schedule 2-3 times each week, with at least 24 hours in between each hard lifting and/or hard running session.

If you are looking for some exercises to start with, try some of these for a well-rounded strength training session.

• Planks (core, back, legs)
• Glute bridges (glutes, hamstrings, core)
• Squats (core, quads glutes, hamstrings)
• Calf raises (calves, ankles)
• Goblet squats (core, glutes, quads, hips)
• Reverse lunges (glutes, hamstrings, quads)
• Stand on one leg (abs, glutes)
• Bear crawls (quads, hamstrings, core, hips)

“Glutes are vital to being a healthy and successful runner,” Tribotte said. “With repetitive motion, the hip flexors can become shortened and need to be relaxed. Focusing on your glutes gives you the chance to let your hip flexors rest, lengthen, and build strength to support your mechanics and improve your overall form and technique.”