This post was written by Keagen Hadley. He is a licensed doctor of Occupational Therapy and the owner of Keagenhadley.com. He is an Amazon bestselling author and passionate about health, wellness, and longevity.
Are you a runner curious about the edge lifting weights could provide on your runs?
Strength training can unlock your full potential, whether sprinting on the track or pounding the pavement for miles.
This guide explains why runners should lift weights, how to incorporate strength sessions into their training regimen, and how it contributes to faster, more efficient, and injury-resilient running.
Key Takeaways
- Incorporating weightlifting can enhance performance, increase economy and power, and prevent injury, making lifting a key part of a runner’s training regimen.
- Planning weightlifting around running schedules and allowing adequate recovery time (24-48 hours) optimizes benefits and prevents overtraining, with the ideal frequency being twice a week.
- Combining various strength exercises, including lower-body workouts, core strengthening, and upper-body conditioning, is crucial for improving overall running efficiency and maintaining form.
The Relationship Between Running and Weight Training
Among runners, a common question is:
Can weight training be beneficial?
Absolutely!
Many new runners need to pay more attention to the importance of weight training, wrongly assuming that cardio alone is sufficient for progress. However, evidence supports that integrating strength training can significantly enhance a runner’s performance.
Incorporating strength exercises into your running routine has been shown to improve running economy and performance, making exercises like running require less energy and oxygen.
Runners who engage in strength training see more pronounced advancements in their running economy than those who only engage in endurance training.
There is no need to worry about excessive muscle growth; the nature of your weightlifting sessions and your runs will prevent “bulking up.”
The Impact of Heavy Weights on Running Efficiency
How does lifting heavy weights relate to running efficiency? Lifting heavy weights can enhance neuromuscular coordination and power, improving stride with more force production and efficiency.
Imagine rapidly applying force with each ground contact, increasing stride distance, and contributing to overall speed. That’s the magic of strength training for runners, as it promotes coordination and stride efficiency!
Heavy lifting can:
- Improve form
- Increase power output
- Potentially reduce the risk of injury
- Enhance overall performance
Don’t shy away from the heavier weights the next time you’re in the gym. Lifting weights might be your secret weapon for your next race!
Creating a Routine
Think of weight training as the secret sauce to your running recipe. To keep things injury-free and performance-peppy, it’s all about the timing.
Slot in those weight sessions after your runs, with at least a cool 3-hour gap to catch your breath and refuel before you start lifting. It’s like giving your muscles an encore after the main show!
Lifting on the same days as your more challenging runs to make recovery time work smarter, not harder. And don’t forget—after you’ve shown those weights who’s boss, take a solid 24-48 hours before your next run. This gives your muscles a mini-vacay to recharge and come back stronger.
Start small, build that routine, and let the little victories lead to significant breakthroughs!
Preventing Injury by Lifting Weights
Running is a high-impact sport, and injuries are, unfortunately, common among runners.
Are you aware that weightlifting can play a significant role in preventing injuries?
Strength training can help correct biomechanical irregularities, such as:
- Weak muscles
- Imbalanced hips
- Inactive glutes
- Tight muscles
These are common causes of running injuries. Doing strength exercises 2-3 times per week can reduce the risk of injury.
Here are some exercises that target the lower back, hips, core, and glutes to prevent injuries and can help prevent imbalances:
- Reverse lunges
- Single leg deadlifts
- Bird dogs
- Side planks
- Clamshells
- Bridges
If you are thinking about skipping a gym session, remember that you might compromise your safety on the track.
Your Weight Lifting Regimen: How Much and How Often?
You may want to know how frequently runners should engage in weightlifting. Runners should aim to include strength training twice a week, on the same days as easy runs or at least two days before high-effort runs.
During the off-season, focus on building strength, and as races approach, shift to maintaining strength.
Always ensure a 24 to 48-hour recovery after strength training sessions to optimize performance and prevent overtraining.
For more information on how to balance your strength training with your running. Take a look at our YouTube video on the subject here.
Determining the Right Amount of Weight to Lift
For runners, figuring out the appropriate amount of body weight to lift might be challenging.
If you’re new to strength training, it’s recommended to start with bodyweight exercises and gradually progress to heavier weights to ensure consistent muscle adaptation and prevent overloading or injury.
It is always important to note that you are in the gym to prevent injury, so putting yourself at risk is counterproductive to your goal.
A simple test can determine an appropriate weight for an exercise: if a weight can be lifted for ten reps with good form but would be challenging to lift more than a couple extra times, it is likely a good starting point.
Once you start improving, seeking a more targeted program to optimize your development is essential.
If you are on the road, consider bodyweight exercises for a more accessible and versatile workout option.
Crafting a Weekly Schedule That Works
Creating a balanced weekly schedule is vital to maximize the benefits of running and strength training. A balanced weekly schedule for runners may consist of three days of running, two days of strength training, and two days of rest or active recovery.
Strength training sessions can be divided into (a sample):
- An upper body/core session on Monday
- Lower body strength on Wednesday
- Accompanied by easy runs on Wednesday and Saturday, fitting in with other running workouts
And remember, when introducing new exercises, allow an adaptation time of three to six weeks before progressing in intensity.
Best Strength Exercises for Runners
Focusing on lower-body, core, and upper-body workouts is a key strategy to enhance running efficiency, power, and overall performance.
Strengthening the lower body is critical for runners as it can enhance running form and VO2 max and improve running economy.
Some exercises that can help strengthen the lower body include:
- Squats
- Lunges
- Deadlifts
- Step-ups
- Calf raises
Using both bilateral and unilateral exercises is crucial for runners. Unilateral (or single-legged) exercises like single-leg squats simulate the load-bearing phase of running. They are excellent for building strength and stability in each leg while helping reduce strength discrepancies between legs.
Lower Body Workouts For Runners
For runners, establishing a robust lower body foundation is of utmost importance. It enhances running form and improves VO2 max, the maximum amount of oxygen a person can utilize during intense exercise. Squats are essential for targeting stride-powering muscle groups and the core and improving joint resilience and flexibility.
Exercises like Bulgarian Split Squats, single-leg squats, reverse lunges, Nordic hamstring curls, tibialis raises, and reverse lunges are pivotal for strengthening the quads, glutes, hamstrings, tibialis anterior, and calves while also advancing balance, coordination, and protecting your joints.
Remember to include these exercises in your workout routine. Your body and joints will thank you!
Core Strength: The Engine Room of Running
Although many runners overlook core strength, it is the powerhouse of running. A strong core can enhance stability, maintain optimal running form, and prevent injuries.
Exercises like Knee to Elbow Plank, planks in general, and the Standing Dumbbell Woodchop enhance core stability and strength, which are crucial for a runner’s posture and injury prevention.
The Half-Kneeling Pallof Press and runner’s crunch target core muscular stabilization while challenging balance and coordination, which are important for maintaining optimal running form.
And don’t forget about the Reverse Crunch exercise – it’s particularly beneficial for strengthening the lower abdominals, contributing to a runner’s ability to maintain a strong, efficient stride over distance.
Upper Body Conditioning
Despite the importance of a strong lower body and core, upper body conditioning should be addressed by runners. A strong upper body is important for running efficiency and can be improved through targeted weight training.
Some exercises that enhance major muscle groups in the arms and core, which is crucial for runners to maintain balance and support running form, include:
- Push-ups
- Pull-ups
- Dumbbell rows
- Shoulder presses
- Plank variations
Additionally, exercises like hammer curls and runner’s raises are beneficial for runners to support the bent arm position and keep their hands up during long runs. And let’s not forget about the upright row and shrug – they’re important for runners as they prevent shoulder bouncing and promote an upright posture.
Incorporating upper body endurance exercises into your training routine can help improve your overall running performance.
Debunking Common Myths About Runners Lifting Heavy
Let’s discuss some misconceptions concerning runners lifting heavy weights.
Despite common concerns, lifting heavy weights doesn’t automatically lead to bulky muscle, especially in endurance athletes such as runners, who maintain a lean physique. In fact, strength training offers numerous benefits to runners, including a higher lean body composition, fewer injuries due to stronger connective tissues, and an improved economy of movement.
Another myth is that lifting weights will slow runners down, making them less agile. On the contrary, strength training can increase a runner’s speed and agility by improving muscle power and neuromuscular coordination.
Runners are encouraged to adopt proper lifting techniques and focus on heavy weights with low volume to optimize strength without impeding endurance.
Don’t let the fear of lifting heavy weights hold you back. Runners lift weights as a strategic strength training routine that fosters the development of strength and power necessary for peak running performance without excessive muscle gain.
Equipment Essentials for Runner’s Weight Training
Having discussed the significance and advantages of strength training for runners, it’s time to get into the essential equipment. If you’re new to weight training, start with bodyweight exercises and core workouts to establish a foundational level of strength.
As you progress, you can start to incorporate equipment like:
- Resistance bands
- Dumbbells
- Kettlebells
- Barbells
Each piece of equipment offers a versatile weight option for runners, enabling a variety of compound and isolation exercises that can be adjusted for difficulty with different weight sets.
As you progress, each workout plan will outline how and when to use each type of equipment.
Now it is time to prepare your home gym and get ready to strengthen your running performance!
Advanced Techniques to Enhance Strength Training Outcomes
Are you considering advancing your strength training regimen?
Incorporating advanced techniques can significantly enhance your running performance. Techniques like explosive movements, tempo training, and periodization can further challenge your muscles.
Periodization systematically varies training stimuli over time, while complex training harnesses the benefits of combining heavy resistance exercises with explosive movements for improved power and neuromuscular efficiency.
As you become increasingly accustomed to weight training, challenge yourself and incorporate these advanced techniques into your resistance and strength training regimen. Periodization is used in our flagship weightlifting program High Performance Lifting.
If you are interested in becoming more knowledgeable about how to become the strongest and healthiest runner you can, I’d highly recommend listening to the Strength Running podcast!
Common Weightlifting Mistakes Runners Make
While weight training can significantly boost your running prowess, there are common pitfalls to avoid for achieving the best results.
One frequent error is skimping on rest, leading to overtraining and fatigue, undermining your running and strength training efforts. Be sure to lift about twice per week and take adequate recovery of 1-2 minutes between exercises.
Another mistake is inconsistency; sporadic strength workouts prevent the continuous muscle adaptation that’s key to improvement. The best workout plan is the one you will follow consistently.
Additionally, attempting to progress too quickly with weights or complexity can increase the risk of injury and derail your training plan.
Steering clear of these missteps will help you refine your strength training routine and elevate your running game.
Last Thoughts
We’ve covered a lot of ground in this post, from the relationship between running and weight training, the benefits of lifting heavy weights, and the common mistakes to avoid.
Strength training is not just for bodybuilders; it’s for every runner who wants to improve their performance, prevent injuries, and run more efficiently.
So, lace up your running shoes, run to the gym, and start your journey to becoming a stronger, faster, and more resilient runner!
Get started here with our complimentary strength course.
Frequently Asked Questions
Why should runners strength train?
Runners should strength train because it helps them run more efficiently and reduces fatigue, allowing longer distances and more enjoyable running. Additionally, strength training can help decrease the risk of injury by strengthening the muscles and joints used in running.
What is the goal of weightlifting for runners?
The goal of weight lifting for runners is to prevent injuries, run faster, and improve running economy by strengthening muscles, boosting neuromuscular coordination, and enhancing stride efficiency.
Weight training focuses on developing muscle for explosive power and endurance, helping propel runners forward and improve balance and stride efficiency.
Do elite runners lift weights?
Many elite runners incorporate weightlifting exercises, such as squats and lunges, into their training routine to improve their performance. It’s actually more surprising to find an elite runner who doesn’t lift weights!
How often should runners lift weights?
It would help if you aimed to lift weights two to three times a week. This will help support the running motion and build strength without overworking your muscles. Remember to include recovery time, such as stretching and foam rolling, in your routine.
Should you lift weights if you are a runner?
Yes, lifting weights can strengthen your muscles and joints, improve race times, and decrease the risk of injury, so it’s a good idea for runners to incorporate it into their training routine.
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