Strength training is often something runners often avoid as part of their workouts. This idea comes from old school thinking of muscle men becoming “bound up”, “immobile”, and “slow.” When strength training principles are properly applied within the context of the athlete’s goals, it will actually enhance their performance and buffer them from injury.
I hate to break it you runners, but as a health care provider and trainer, you should not be running to get in shape! Rather, you need to get in shape so you can run! The ability to run is a motor skill, and that motor skill will be lost if it’s not continued throughout life. If you are starting to run again after not running for several years, you may be setting yourself up for a host of orthopedic problems down the road. Strength training is part of the general physical preparation needed to run safely.
What can a runner accomplish through strength training? There are several qualities that will carry over into more effective and safer running:
Here are some guidelines that I recommend strength training if your primary activity is running:
Exercise |
Sets (1 warm-up set) |
Repetitions |
Rest Intervals |
---|---|---|---|
KB Goblet Squat |
1 to 3 |
15 to 20 |
60 seconds |
DB Flat Bench Press |
1 to 3 |
15 to 20 |
60 seconds |
Pull-ups |
1 to 3 |
AMRAP |
60 seconds |
Step-ups w/ DB’s |
1 to 3 |
10 to 12 each |
30 seconds between limbs |
KB swing or Romanian Deadlift |
1 to 3 |
20 |
30 seconds |
DB Farmer’s Carry |
1 to 3 |
Up to 100 feet |
60 seconds |
Side-steps w/ bands |
1 to 3 |
100 from each side |
60 seconds |
Feel free to substitute variations of each exercise. Notice, however, that 3 of these exercises utilize dumbbells and 2 utilize kettlebells. The idea is the use of simple equipment so you can get in and go and get back to running! Make sure that the loads you choose are still challenging within that rep-range. If you’re getting to 20 reps without much effort then it’s time to up the weight!
You may also notice that the final exercise is a side-stepping variation. It’s important to include movements that are outside the plane of movement within the activity we are doing. Running is performed in the sagittal plane (imagine running through a blade going down your midline splitting your body into symmetrical sides, that’s the sagittal plane). By strengthening your body in multiple planes, you strengthen yourself from overuse injuries.
Periodize your running and your strength training. In almost every other sport, the athlete will taper down on their strength training during their competitive season. During the offseason, the athlete spends more time strength training and less time practicing in their chosen sport. This is the basic premise of periodization. If you are racing in 1 to 2 weeks, it may be a good idea just to take a break from resistance training altogether.
I recommend periodizing your strength training workouts around your running workouts. Most runners I know follow some sort of training plan that involves gradually ramping up the volume of running from week to week. This is either done in a linear or a non-linear fashion (2 steps up, 1 step back, etc…). If this is the case for you, then gradually decrease the volume and frequency of your strength training sessions. This involves going from 3 sessions per week at 3 working sets per exercise to 1 or no sessions per week with 1 set per exercise. Essentially your training emphasis will be inverted as you get closer to the race to focus more of your time (and recovery ability) on running!
The following program is a 16-week strength training periodization plan that runs concurrently with an 18 week runner’s training plan. This program was designed for a client who runs full marathons. You can certainly adapt it to your own needs. Here it is:
PHASE I - 8 weeks
3 strength training sessions per week; 35 miles per week (8-9 miles on non-training days; 3-4 miles on training days; 1 day off per week)
PHASE II - 4 weeks
2 strength training sessions per week; 45 miles per week (10-12 miles on non-training days; 3-4 miles on training days)
PHASE III - 4 weeks
1 strength training session per week; 55 miles per week (12-15 miles on non-training days; 3-4 miles on training days)
PHASE I |
|||||||
Sets per Exercise |
Goal Repetitions |
||||||
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
1 |
2 |
3 |
3 |
15 |
15 |
15 |
15 |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
2 |
2 |
3 |
3 |
20 |
20 |
20 |
20 |
PHASE II |
|||||||
Sets per Exercise |
Goal Repetitions |
||||||
Week 9 |
Week 10 |
Week 11 |
Week 12 |
Week 9 |
Week 10 |
Week 11 |
Week 12 |
1 |
2 |
3 |
3 |
15 |
15 |
15 |
15 |
PHASE III |
|||||||
Sets per Exercise |
Goal Repetitions |
||||||
Week 13 |
Week 14 |
Week 15 |
Week 16 |
Week 13 |
Week 14 |
Week 15 |
Week 16 |
3 |
3 |
2 |
1 |
20 |
20 |
20 |
20 |
Tag(s): Home