Strength Training for Runners

A summary of key points of strength training for runners.

The best way to become a good runners is by consistent running. The best way to run consistently is to not get injured. The best way to not get injured is to become a “robust runner” with strength training. So runners should do strength training.

Strength training should be:

• Isolated muscle group exercises (one muscle group at time)
• High weight
• Low repetition
• 2-3 x per week

Obviously, if you are new to strength work then like anything, it should be built up slowly by starting with body weight global movements but with the idea of progressing to using “weights” and the list above.

Weights can just be a loaded backpack, full milk bottles, or dumbbells from Kmart.

Running and the Calf

The calf provides about 50% of the forward propulsion in running and takes a lot of load at all running speeds. Unfortunately, as we age we lose muscle bulk and our calf takes the biggest hit. Calf niggles are a big problem area for runners. So the calf is an extremely important muscle to keep strong with calf raises (both straight leg and bent leg calf raises).

Strength exercises that can be done at home

• Single leg straight and bent leg calf raises, wearing a backpack with heavy weights in
• Glute bridges with weight across your lap
• Step downs keeping trunk upright to load and isolate your quad more
• Single leg deadlift with a kettlebell

Strength exercises in the Gym

• Knee extension machine
• Calf raise machine
• Hamstring curl machine
• Deadlift with bar

Common Myths around strength for runners

• Strength training will make me bulky and a slower runner – FALSE you have to do a LOT of specific strength work to bulk up.
• My muscles are tight so they must be strong and overloaded – FALSE often muscles are tight because they are too weak to cope with the load placed upon them.
• My running is slower because my legs are dead (DOMS) from strength exercises – FALSE it may take a little while to get used to the strength work but you will get used to it in time. As with everything, start slow and gradual.
• I don’t have enough time – FALSE you only need two 30 min blocks (the same time that you can find when you see physio!) and if you can’t do that then breaking it up to 10mins a day is fine.