RUN SMART: Strength Training
If you’re a motivated runner looking to improve, training smart will take you really far. But if you’ve established good training habits and feel ready to “add” to your training, strength and conditioning should be your next priority.
Strength training is more important and beneficial than any other “addition” to your training, like cross-training, stretching, or working on your form. This is because strength training (lifting heavy!) strengthens your legs in a way that running does not. It fills a void.
Cross training is supplemental cardio work.
Traditional stretching isn’t necessary for runners. I recommend mobility work through dynamic exercises (which I’ve already covered here).
Form work is generally a waste of time. (Stay tuned for the next blog post on this!)
Runners Should Lift HEAVY (excerpt from my blog post Strength Training for Endurance Runners)
When lifting heavy, the training effect of a strength session is more similar to fast running or sprinting than it is to distance running. Heavy resistance training engages our fast twitch muscle fibers! In this way, lifting heavy can actually help develop and maintain speed even without doing focused running speed work.
Heavy lifting also improves bone density and tendon stiffness much more effectively than running does. Increased bone density helps reduce risk of stress fractures. Increased tendon stiffness improves running efficiency, because tendons store and release energy.
Learn exactly HOW strength training helps running performance
Read: Get Faster Without Running More
Get Started: Heavy Lifting Tips
Start by learning the movement patterns without any resistance (just bodyweight). This includes bodyweight squat and hip hinge. If you work through my 25 days of mobility, you’ll tick this box. You can also start with my free program Strength & Conditioning for Runners: 9 Exercises, Zero Equipment.
Add weight gradually once you are confident with the moves.
Work up to loads appropriate for 3-5 sets of 3-5 reps (with long rest: 3 min between sets for proper recovery).
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.