Strength training is not just for competitive weightlifters and gym rats. Runners can also see huge gains in their performance, when they start lifting (any level) of weights.
Research shows more runners have begun to add introductory weight training to their training regimens, and there is good reason to do so. If you are new to strength training, then you may be confused or intimidated. First know, that starting a strength program is not complicated and you do not have to spend endless hours in the gym. Let us answer your next question: no, you will not get “too big”.
With the proper strength and resistance workouts for runners, you will add lean muscle that will improve your stride efficiency without weighing you down. It will make you a stronger, faster, and a more efficient runner.
Strength training helps improve many aspects of your running, including endurance and power. Since your legs propel you forward as you run, it is critical that you develop leg strength, balance and proper movement patterns.
The Best Strength Exercises for Runners focus on compound exercises that work multiple muscle groups:
- Squats, Deadlifts, Bench Press, Overhead Press, Pull-ups, chin ups, hanging knee, and leg raises.
Sample Gym Workout:
- Barbell back squats – 1-2 sets
- Barbell deadlifts – 1-2 sets
- Overhead dumbbell press – 1-2 sets
- Pull ups, chin ups, or dumbbell rows – 1-2 sets
- Front plank – 1 max duration hold
- Side planks – 1 max duration hold per side
After weightlifting, enter: Cross Training:
Cross Training is an amazing way to train. When you run, you are constantly working your legs and arms (duh) – but to become a stronger runner, you should seriously consider cross training. Cross-training can be high or low intensity exercise and is different than just putting in more miles. We all have a love/hate for running at some point in our lives, but adding these components into a runners routine will greatly prepare them to take on the Tough Mudder course, when the time comes.
We love Cross Training for runners for two reasons:
- It allows your body to strengthen less-used muscle groups while continuing aerobic training with less impact on the musculoskeletal system.
- cross-training helps runners avoid boredom and burnout.
Here is a great Cross Training Circuit
Circuit 1
- Box Jumps — 40 seconds
- Plank Renegade Rows — 40 seconds
- Hip Bridges -40 seconds
Do this circuit two times before taking a 1-minute break.
Circuit 2
- Single-Leg Deadlifts — 40 seconds
- Hand Release Push-Ups — 40 seconds
- Superman’s — 40 seconds
Do this circuit two times before taking a 1-minute break.
Circuit 3
1. Thrusters — 40 seconds
2. Dumbbell Double Crunches 40 seconds
3. Burpees —40 seconds
Of all the things that influence your running, strength training is one of the biggest factors that will impact your health, fitness, and performance.
Starting a strength program can be QUITE simple: simply “sandwich” your runs between dynamic warm-up exercises and a 10–20-minute strength routine.
The nitty-gritty: Both introductory weight training and cross training can increase strength in your shoulders, upper back, core, and glutes will vastly improve your running posture and efficiency.
See you out in the Mud a bit more cut, runners.
