Strength Training for Runners

Research has shown that strength training is effective for providing muscular and neural adaptations that can prevent injuries, correct imbalances, and improve running economy in runners (Kawamoto 2010).  As well as increased muscular strength, neural adaptations include improved rate of force development (how fast the muscle can generate force), improved stretch-shortening cycle capability (use of free energy generated from the elastic properties of the tendons), and motor unit recruitment and synchronization. All of these benefits combined can help runners to sustain attacks, climb hills better, and finish stronger in races (Yamamoto et al 2008).

The importance of increasing force production can be demonstrated with Newtons 2^nd law of motion

F = m*a

F = (force)

m = (mass)

a = (acceleration)

The ability of a runner to accelerate their mass (body weight) is directly dependent on the capability of the muscles to generate force. Since acceleration is derived from velocity, a more relevant equation for sports performance is the power equation:

P = F*v

P = (Power)

F = (Force)

v = (velocity)

Power production, which is the product of force and velocity is one of the most important factors for determining success in both brief and endurance events, average power output is most often the main difference between winning and losing. Thus the ability to increase force production which has a major influence on power capacity and can be the key ingredient for improving athletic capability (Stone et al 2010).

Increases in strength  are accompanied by increases in running economy, basically this means that the runner is now using less energy over the same distance travelled in comparison to somebody with poorer running economy (poor economy results in more energy expended). 5-7% improvements in running economy are commonly reported in the literature following participation in a strength training program (Stone et al 2010).

Strength Training Program Design

Traditional maximum strength training protocols are recommended for middle to long- distance runners, involving lifting heavy weights (> 85% of 1 repetition maximum) for low reps (1-5) with long interest rest periods (3-5 mins). The aim of max strength training is to increase the weight to power ratio and maximize force production which will result in faster and more powerful muscle contractions that enhance power production (Kawamoto 2010).

As a result of increased max strength, less effort is required for each stride. Time to peak force in each stride is also decreased, this is very important as it allows for a longer relaxation time during each stride (Storen et al 2007). It is during this relaxation time that the delivery of Oxygen and Energy, and the removal of waste products takes place in the muscles.

It is recommended that bilateral exercises (e.g. Squat, Deadlift etc) be programmed in order to recruit the higher threshold motor units and type 2 fast twitch muscle fibres, and also unilateral exercises (e.g. Lunge, Step-Up etc) in order to eliminate any imbalances (Storen et al 2007).  

Runners should also perform upper body strength exercises in order to improve posture and optimize gas exchange in the lungs. It is recommended to perform at least two pulling exercises (e.g Pull-Up, Bent Over Row) for every pushing exercise (e.g. Bench Press).

Injury Prevention

Running injuries are common and studies show that upwards of 50% of runners get injured every year (Fields et al 2010), furthermore it has been shown that training errors such as excessive distance and sudden changes to training routines are responsible for 60-70% of all running injuries (Nielsen et al 2012). Typical running gait favours certain muscle groups leading to the development of muscular imbalances, typically runners’ hamstrings become dominant resulting in the gluteals becoming weak and inhibited, this is known as gluteal amnesia. Corrective exercises should be prescribed to promote normal muscle function. Muscle weakness, particularly hip muscle weakness (hip flexors and abductors) has been identified as one of  the leading causes of lower extremity injuries.

The three most common running related musculoskeletal injuries are medial tibial stress syndrome (shin splints), plantar fasciitis, and Achilles tendinopathy. All three are overuse injuries and can be prevented with simple corrective exercises which should be performed alongside your regular strength program in order to be proactive rather than reactive when it comes to injuries.

In order to minimise your injury risk it is recommended to follow the ‘10% rule’, this states that you should avoid increasing your weekly running volume by more than 10% in any given week (Johnston et al 2003).

Core training plays a pivotal role not only in improving running economy but also in reducing injury risk. Runners need to focus on stability when running, thus it is the role of the core to limit any unwanted movement. You should think of the core as anti-movement muscles and not as flexors as is commonly seen in most gyms with people performing sit ups. The strength of your core is evident especially during the latter stages of races when poor posture can lead to decreased performance and wasted energy (Holland 2007).

There you have just a brief snippet of the benefits of strength training for runners. Get in touch and attend my Strength Training for Runners classes and lets put all the research into practice and improve your athletic ability.