The 3 Biggest Misconceptions About Strength Training For Runners
Strength training is often recommended for runners as a method of cross-training for their sport. However, there are still a lot of misconceptions about the benefits of strength training for runners. Let's take a look at the top three:
Number one - “I don't need to strength train to improve my running.”
We get it - runners just want to run. You don't want to spend your time in the gym lifting a barbell, you want to be out on the open road, with the wind in your hair. But what if hitting the weights can actually improve your running performance?
One recent study (linked below) investigated the effects of strength training on the performance of middle and long-distance running. This systematic review which involved 24 different research papers and a total of 469 runners between the ages of 17 and 45, found a significant improvement (of between 2 to 8%) in running economy compared to control groups when incorporating a heavy strength training program alongside their running.
Time trial performance also improved in 8 out of 12 studies compared to the control group, as well as a small but still significant improvement in sprint performance as well.
Number two - “it will make me too bulky.”
Many runners are concerned that if they hit the gym, their body type will change and they will become too bulky. The same study referenced above also investigated this and found that body mass actually remained unchanged in 18 of the 24 studies, and only one study reported a significant increase in body mass but this was only a 2% increase.
Number three - “I just need to stretch.”
Stretching can feel great. However studies have shown that not only does stretching not reduce the risk of injury, But that static stretching immediately before exercise can actually decrease exercise performance.
If there's one thing you should do beyond running, it's strength train.
What Is Strength Training?
Strength training is a type of physical activity that is designed to improve strength and endurance. It can be performed using a variety of equipment, including dumbbells, barbells, and resistance bands. Strength training can be an effective way for runners to improve their performance by increasing their muscle strength and improving their endurance. Additionally, strength training can help to prevent injuries by strengthening the muscles and connective tissues around joints. For runners who are looking to improve their strength and endurance, strength training can be an important part of their training regimen.
What Strength Training Is Good For Runners?
A 5-8 rep max is the heaviest weight you can lift for 5-8 repetitions. Lifting in this rep range is great for building strength because it allows you to use a heavy weight while still completing enough repetitions to exhaust your muscles. This type of lifting forces your muscles to adapt by becoming stronger and more efficient at generating force. As a result, you'll see an increase in your strength over time. In addition, lifting in this rep range also helps to build power and can improve your overall athletic performance. So if you're looking to get stronger, be sure to include some 5-8 rep max sets in your training routine.
How Many Times a Week Should a Runner Do Strength Training?
When it comes to strength training for runners, there is no one-size-fits-all answer. The frequency of your strength-training sessions will depend on factors such as your goals, training schedule, and recovery ability. However, most runners can benefit from doing two to three strength-training sessions per week. For beginners, full-body workouts that focus on the major muscle groups are a good place to start. As you become more experienced, you can add in additional exercises and focus on specific muscle groups. Ultimately, the key is to find a balance that works for you and allows you to stay consistent with your training.
How Do I Fit Weight Training into My Busy Schedule?
strength training for runners is important, but it can be difficult to find the time to fit it into your busy schedule. Here are a few tips to help you make the most of your workouts and get the most out of your strength-training sessions:
1. Find a time that works for you. If you're a morning person, schedule your strength-training sessions for first thing in the morning. If you're more productive at night, do your strength training after work or before bed.
2. Make use of your lunch break. If you have an hour for lunch, use 20 minutes of that time for strength training. Even a short workout will help you improve your strength and endurance.
3. Use technology to your advantage. There are a number of apps and online programs that offer quick, effective workouts that you can do at home or in the office.
4. HIIT it. High-intensity interval training (HIIT) is a great way to get a full-body workout in a short amount of time. Choose exercises that work multiple muscle groups and alternate between sets of high-intensity and low-intensity exercises.
5. Give yourself a break. If you're short on time, don't try to do a full strength-training session. Instead, focus on one or two exercises that target the muscle groups you want to work on.
When Should Runners Start Lifting Weights?
Most runners understand the importance of strength training, but many are unsure of when to start. The answer is simple: the best time to start lifting weights is yesterday. The second best time to start is today. strength training for runners can help improve speed, endurance, and overall performance. It can also help reduce the risk of injuries. However, many runners make the mistake of waiting until they are injured before starting a strength training program. By that point, it's often too late. Strength training should be an integral part of any runner's training regimen, and it should be started as early as possible. So if you're wondering when to start lifting weights, the answer is now!
Can You Strength Train And Be A Runner?
For any runners out there wondering if they should add strength training to their routine, the answer is a resounding yes! Strength training can help improve your running form, reduce your risk of injuries, and make you an overall better runner. Here are a few ways strength training can help:
Improved Running Form: When you strength train, you are working on your single-leg strength and stability. This helps to improve your running form by teaching your body how to better control your movement and stay balanced while running. As a result, you will be able to run with better form and efficiency, leading to faster times and fewer injuries.
Reduced Risk of Injuries: One of the main benefits of strength training for runners is that it can help to reduce the risk of injuries. By strengthening the muscles and connective tissue around the joints, you can take pressure off of the joints and prevent injuries such as runner's knee, IT band syndrome, and Achilles tendonitis.
Improved Performance: Strength training can also help to improve your running performance. Stronger muscles will allow you to run faster and longer, as well as giving you the power to push through tough workouts. If you're looking to take your running to the next level, strength training is a great place to start.
Can Lifting Weights Help Me Run Faster?
If you're looking to pick up the pace, strength training is essential. But it's not just about lifting heavy weights - you need to focus on explosive, powerful movements to really see an improvement in your running speed. Strength training helps to improve your running economy - which basically means how efficiently you use energy while running. The more economical you are, the less fatigue you'll feel and the faster you'll be able to run. So if you want to give yourself a leg up (literally), start strength training. You'll be able to shave minutes off your time in no time!
What Muscles Are Involved in Running?
Muscles are fascinating things. They allow us to move, and they come in all shapes and sizes. Some muscles are used more than others when we run. For example, the hamstring muscles are used more when we run faster, while the calves or gastrocnemius muscles are used more when we run slower. This is because the faster we run, the more our hamstrings have to work to keep us moving forward. On the other hand, the slower we run, the more our calves have to work to move us forward. So, if you're wondering which muscles you use the most when you're running, it all depends on how fast you're going!
Best Strength Exercises For Runners
1. Hamstring Curls
Anyone who's ever run a long distance can attest to the importance of having strong hamstrings. These muscles, located at the back of the thigh, provide much of the power needed for running, and they also help to protect the knee joint from stress. For runners, keeping the hamstrings healthy is essential to avoiding injuries and maintaining good form. One of the best exercises for strengthening the hamstrings is the hamstring curl. This exercise can be performed with a resistance band, dumbbell, or weight machine, and it helps to build both strength and endurance in the muscles. Additionally, hamstring curls can help to improve flexibility and range of motion in the joints, making them an ideal exercise for runners of all levels. By including hamstring curls in their workout routine, runners can help to prevent injuries and improve their performance.
2. Calf Raises
For runners, strong calves are essential. Not only do they provide power and speed, but they also help to absorb the impact of each stride. Over time, this can help to reduce the risk of injuries such as shin splints and Achilles tendonitis. Calf raises are a simple and effective way to strengthen the calves. They can be performed anywhere, and all you need is your body weight. To do a calf raise, stand with your feet shoulder-width apart and raise up onto your toes. Hold for a moment, then slowly lower back down. Start with three sets of 10-15 reps and gradually increase the number of sets as your calves get stronger. In addition to helping rrunners stay injury-free, calf raises can also improve running performance by increasing power and speed.
3. Glute Bridges
Glute bridges are a simple but effective body weight exercise for runners. By strengthening the glutes, they can help to improve running form and reduce the risk of injuries. The exercise is performed by lying on your back with your feet flat on the ground and your knees bent. Then, raise your hips off the ground, using your glutes to push up. Hold this position for a few seconds before lowering back down. Start with three sets of 10 repetitions and build up from there. You should feel a gentle burn in your glutes by the end of each set. Glute bridges are a great way to warm up before a run or to cool down afterwards. They can also be done anywhere, making them an ideal exercise for busy runners.
4. squats
When most people think of squats, they probably conjure up images of bodybuilders or athletes lifting heavy weights. However, squats can also be a helpful exercise for runners by strengthening your lower body. Because they work the large muscles in the legs, squats can help to improve strength and power. This can help runners to increase their speed and endurance. In addition, squats can also help to improve balance and coordination. By strengthening the muscles in the lower body, squats can help to protect runners from injuries. While running may seem like a simple activity, it actually places a lot of stress on the body. By incorporating squats into their training regimen, runners can help to reduce this stress and improve their overall performance.
5. lunges
Lunges help to build strength in the lower body and improve flexibility in the hips, both of which can make running feel easier and help you go faster. In addition, lunges help to develop balance and coordination, which can come in handy when running on uneven surfaces or in bad weather. So if you're looking for a way to take your running to the next level, give lunges a try. You may be surprised at how much they can help.
Best Core Exercises For Runners
1. Pilates
Pilates is a form of exercise that can be beneficial for runners. Pilates can help to improve core strength and stability, which can in turn help to prevent injuries. In addition, Pilates can help to increase flexibility and range of motion, both of which are important for runners. It can also help to improve coordination and balance, which can make running feel easier and more efficient. Finally, Pilates can help to increase the mind-body connection, which can allow runners to better focus on their form and technique. As a result, incorporating Pilates into a running program can have many benefits.
2. Palloff Press
For runners, strong obliques are key to avoiding injuries. The obliques help to stabilize the hips, and they also play an important role in the rotational movement of the arms. The palloff press is a great exercise for strengthening the obliques. To do the palloff press, stand with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball at chest level, and then extend your arms straight out in front of you. Next, rotate your torso to the right, keeping your arms extended. Return to the starting position, and then repeat on the other side. As you get stronger, you can increase the amount of resistance by holding a heavier medicine ball or using a resistance band. By performing the palloff press on a regular basis, runners can help to prevent injuries and improve their performance.
3. Plank
The plank is a simple yet effective exercise that can help runners in a number of ways. For starters, it strengthens the core muscles, which are important for stability and balance. It also helps to improve posture and prevent injuries. Additionally, the plank can help to increase the range of motion in the hips, which is beneficial for runners because it can lead to smoother and more efficient strides. Finally, the plank can help to improve running economy, which refers to the amount of energy that a runner uses at a given pace. In short, the plank is a great exercise for runners because it can help to improve strength, balance, posture, and running efficiency.
4. Bird Dog
The bird dog exercise is a simple but effective way to improve running performance. The exercise involves simultaneous movement of the arm and leg on the same side of the body, which helps to develop coordination and balance. In addition, the bird dog helps to build core strength, which is essential for runners. A strong core helps to stabilize the body and prevents injuries. Finally, the bird dog exercise helps to improve proprioception, which is the ability to sense the position of the body in space. This is important for runners because it allows them to adjust their stride and avoid obstacles. Overall, the bird dog exercise is an excellent way to improve running performance.
5. Superman
The superman is a great exercise for runners because it helps to build strength in the back, shoulders, and glutes. These are all key areas for runners because they help to generate power and improve form. The superman exercise can also help to improve running economy by teaching the body to better use the forces of gravity. In addition, the superman helps to lengthen the stride and improve running mechanics. As a result, this exercise can help runners become more efficient and reduce their risk of injury. So if you're looking to take your running to the next level, be sure to add the superman exercise to your training routine.
Strength training is an important part of any runner’s routine. It can help you stay injury-free and run faster for longer periods of time. If you’re not strength training, now is the time to start!
References:
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
https://www.ncbi.nlm.nih.gov/pubmed/29249083
Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output
