If you’re a runner, you might think the best way to become a better runner is simply to run more. While running is obviously an important part of training, adding strength training to your week can improve your running performance and help your body better handle the demands of running.
Running is a repetitive activity. Every time your foot hits the ground, your muscles, tendons and joints need to absorb and produce force. Strength training helps build your capacity to tolerate these loads and can be particularly useful when you start to fatigue during longer runs.
Strength can improve your running
One of the key benefits of strength training for runners is improving running economy, essentially, how much energy your body uses to run at a given pace. A 2018 systematic review found that strength training improved running economy by approximately 2-8% in many of the studies reviewed.
This doesn’t necessarily mean you need to lift heavy weights every day. For most runners, a
well-rounded program targeting the muscles involved in running can be very beneficial. It’s
also important to gradually increase the challenge over time, by increasing the weight,
repetitions or difficulty of an exercise as your strength improves.
Examples of exercises that are great for runners include:
- Calf raises
- Step ups
- Squats
- Deadlifts
- Banded hip flexion
- Bridges
How often should I strength train?
For most recreational runners, two strength sessions per week is a great place to start. These sessions don’t need to be long and can be adjusted around your running schedule. Strength training should complement your running, not leave you too fatigued to complete your running sessions.
If you’re unsure about where to start, returning to running after an injury, or training for a specific event, speak with your physiotherapist. They can help you develop a strength program that is appropriate for your current level, running goals and any injuries.
Reference: Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine. 2018;48(5):1117–1149.
Blog written by Monique Brooks (Physiotherapist)
