Strength Training for Runners: Yay or Nay?
Misconception is that it makes you bulky. But in reality unless you’re lifting very frequently and eating tons of extra calories, you’re unlikely to put on weight that would impair your running.
Some coaches/experts I have come across believe lifting weights won’t make a difference in terms of performance, they believe more specific resistance work like hill running is more efficient.
Others believe that it helps you run faster by boosting neuromuscular coordination and power; and it improves your running economy by encouraging coordination and stride efficiency
But there seems to be a general consensus that it helps prevent injuries by strengthening muscles and connective tissues
From my personal experience, I really feel a difference when it comes to running economy and performance in general. I definitely “feel stronger” when I lift and feel like I can keep faster paces for longer. As for injury prevention, I have been very #blessed on that side of things with very little, no matter if I lift or not. But then again, this could be attributed for the fact that I did lift consistently from the age of 15 to approximately 30 and built a significant base.
I have not been very consistent with my own strength training in the last 10 years, but I am making it a priority this year as I am approaching the big 4.0 and I have big goals.
I am currently slowly building up the habit back up. I am lifting twice a week for about 30 minutes and I am doing 3-4 sets of 10-12 repetitions. I am loving kettlebells right now as it is fun and super versatile. I eventually want to make my way up to 3-5 sets at 4-6 repetitions using olympic bars a bit more.
The main things to keep in mind when lifting for running:
Focus on strength, not cardio. The cardio part of things is already taken care of with your running. It’s ok to take breaks in between sets to be able to lift heavy.
1-3 times a week is plenty. Full body programs are more efficient. Try to emphasise mostly on compound exercises – those that involve multiple joints and muscle groups, such as lunges, squats, rows or deadlifts –rather than isolation exercises, which involve just one joint and one major muscle group, such as a biceps curl or hamstring curl. ‘The goal is to get used to controlling your weight through multiple planes
Due to running being a succession of one-legged movements, it’s a good idea to include some one legged exercise like lunges, single leg deadlifts and Bulgarian split squats.
Eventually, it can be a good idea to periodise the strength training aka Variable adjustments in duration, load, or volume are planned out over a specific period of time.
In conclusion, no matter if your goals are of performance, injury prevention or simply general health, including strength training on a regular basis is never a bad idea.