Strength Training for Endurance Runners
There is a common misconception among distance runners that strength training should be approached like running training - low intensity, high volume (in other words, lots of repetitions).
But low weight and high reps is the prescription for developing muscular endurance. Runners don’t need to train for muscular endurance in the gym - we can run for that!
Why Lift Heavy?
Strength training programs for runners should be designed to offer them some kind of benefit that they aren’t getting from running.
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.
Getting Started
Whenever trying something new, it’s important to start light and build up slowly to avoid injury, and that’s definitely the case for strength training. Low intensity high reps is the way to get started - it’s just not where we want to stop.
Runners should start with bodyweight or very light resistance. The focus should be on mastering the correct movement patterns and engaging the appropriate muscles for each exercise.
I have designed two different workouts specifically for runners who are new to strength training. Check them out:
Strength & Conditioning for Runners: 9 Exercises, Zero Equipment
Simple Strength Workout for Runners Featured in Self.com magazine.
Progression
When a runner has practiced correct movement patterns of a variety of exercises with body weight and is confident that their form is good, it’s time to progress to greater resistance (heavier weight) while simultaneously reducing number of reps.
A commonly suggested progression of weight is to add ~5 lbs at a time for upper body exercises and ~10lbs at a time for lower body. Of course, every runner is different and it’s okay to progress more gradually than this. Ultimately, we can be confident of appropriate progression if we experience light and symmetrical soreness (up to 3/10 discomfort) in the day or two after increasing weight. (Uneven soreness indicates either issues with form or strength imbalances. Consult a professional for in-person supervision and guidance.)
It is always better to err on the side of caution and progress slowly. Never increase weight to the extent you can’t maintain perfect form.
Gradually increase weight over the course of many training sessions to the point where you’re fatigued after 6-8 reps. Once or twice a week, do 2-3 sets of each exercise with plenty of rest (at least 3 minutes) between sets.
For runners, emphasis of heavy lifting should be on lower body exercises that work the extension of ankles, knees and hips - such as squats, RDL, lunges, and step ups.
Want to know exactly HOW strength training helps running performance?
Read: Get Faster Without Running More
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.