Strength Training

Runners love to run! Do runners love to strength train?

We have been talking to Anton Van Marion, a well respected Fitness Expert & Performance Coach about the benefits of strength training for runners.

Anton has been working  with Neil to assist him getting back to full fitness after a shoulder operation.

Strength Training for Runners: Enhancing Recovery, Boosting Performance, and Reducing Injuries

by Anton van Marion

For runners, endurance and cardiovascular fitness are often the primary focus. However, incorporating strength training into a running routine can lead to profound benefits, from faster recovery to improved performance and reduced injury risk. While some runners fear that strength training may hinder their speed or lead to excessive muscle bulk, evidence-backed research indicates that a well-structured strength regimen is a vital complement to running.

In this article, we will explore the benefits of strength training for runners and review specific strategies and exercises, all supported by scientific studies.

Have a peruse of his video >>> Runner Strength Training

Why Strength Training Matters for Runners

Strength training provides benefits that are particularly relevant for runners:

Improved Running Economy: Running economy is the energy demand for a given velocity of running, and it’s a significant determinant of endurance running performance. Studies suggest that strength training can improve running economy by enhancing neuromuscular function and increasing leg stiffness, which reduces the amount of energy lost in each stride.

Reduced Injury Risk: Many common running injuries, like shin splints, runner’s knee, and IT band syndrome, are often linked to muscle weaknesses and imbalances. A regular strength training routine can address these issues by strengthening key muscle groups and improving biomechanical function.

Enhanced Recovery: Strength training can help improve blood flow, increase muscle endurance, and enhance neuromuscular efficiency, which speeds up recovery times.

Let’s dive into each of these benefits in more detail and look at the science behind them.

How Strength Training Improves Running Economy

Running economy is critical because it directly affects a runner’s endurance and efficiency. Research indicates that lower-body strength training, including plyometric exercises and heavy resistance training, can improve running economy.

A study published in the Journal of Strength and Conditioning Research found that well-trained distance runners who incorporated plyometric and heavy resistance exercises saw a significant improvement in running economy. This is likely because strength training enhances the stiffness of tendons and muscles, reducing the energy lost during the impact phase of each stride .

Another study in Sports Medicine found that strength training led to changes in muscle fiber composition, improving force production and reducing the number of strides needed to cover a given distance. By building muscle power and efficiency, runners can maintain higher speeds with less effort .

Injury Prevention: Building a Strong Foundation

According to the American Academy of Physical Medicine and Rehabilitation, up to 79% of runners experience injuries each year, with many cases linked to weak or imbalanced muscles. Targeted strength training can help prevent these injuries by strengthening stabilizing muscles, correcting imbalances, and improving joint alignment and movement.

For instance, a study in The American Journal of Sports Medicine reported that female runners who engaged in hip and core strengthening exercises reduced their risk of patellofemoral pain syndrome (PFPS) by 50% . PFPS, often called “runner’s knee,” is one of the most common injuries among runners and is frequently caused by weak hip muscles.

Strengthening the glutes, core, and lower body muscles can also mitigate iliotibial (IT) band syndrome. The IT band, a ligament running from the hip to the knee, often becomes inflamed due to overuse, poor mechanics, or muscle imbalances. Research in Clinical Biomechanics found that strengthening the hip abductors helped reduce the strain on the IT band, thereby reducing injury risk .

Enhanced Recovery with Strength Training

Strength training may seem counterintuitive for recovery, especially considering the soreness that can follow a workout. However, studies show that strength training can improve recovery rates in endurance athletes by increasing circulation and promoting muscle repair.

Strength training also increases muscle glycogen storage. According to research published in Medicine & Science in Sports & Exercise, strength training increases the muscle’s ability to store glycogen, which serves as a fuel source during long runs. By replenishing glycogen faster, runners can recover faster and perform better in their next workout or race .

Additionally, a study in the European Journal of Applied Physiology found that resistance training led to a decrease in muscle damage markers (like creatine kinase) post-exercise. This suggests that muscles become more resilient and recover quicker after both strength and endurance exercises .

Performance Enhancement: Running Faster and Stronger

Strength training directly enhances key areas that can lead to better race times and sustained high performance over long distances.

Sprint Power: Studies show that runners who incorporate heavy lower-body strength training improve their top speed. An article in Sports Medicine highlights that improved strength increases power output, helping runners sprint faster and maintain higher speeds for longer durations .

Uphill and Trail Running: For trail runners and those who run on variable terrain, strength training is crucial. Research in The Journal of Experimental Biology found that uphill running demands greater muscle engagement and power. A strong lower body can provide the necessary force to overcome these challenging terrains, improving performance .

Resilience in Long-Distance Events: Runners who include strength work in their routine often find they can maintain form and speed over longer distances. Stronger muscles are less prone to fatigue, allowing runners to hold their optimal pace without the breakdown in form that often leads to performance drops and injury in the later stages of a race.

Key Strength Exercises for Runners

For runners, strength training should focus on building functional strength and endurance in muscles that are directly involved in running mechanics. Here are some science-backed exercises that can provide the greatest benefits:

1. Single-Leg Squats: This exercise strengthens the glutes, hamstrings, and quadriceps while improving balance. A study in Journal of Orthopaedic & Sports Physical Therapy showed that single-leg exercises reduce asymmetries between legs, enhancing stability and power .
2. Deadlifts: The deadlift is a compound exercise that strengthens the posterior chain (glutes, hamstrings, and back muscles). Research in Strength and Conditioning Journal demonstrates that runners with a strong posterior chain tend to have better running mechanics, as it helps prevent overuse injuries .
3. Planks and Side Planks: Core strength is essential for maintaining an upright posture, especially during long runs. A study published in Human Movement Science suggests that runners with strong cores experience less trunk rotation, which conserves energy and enhances endurance
4. Lunges: Lunges target the hips, glutes, and quadriceps while enhancing single-leg stability and control. A study in the Journal of Applied Physiology noted that hip strength reduces knee valgus (inward collapse of the knee), which is a common cause of injury in runners .
5. Calf Raises: The calves play a crucial role in propelling each stride. According to Foot & Ankle International, calf strength training improves push-off power and helps prevent Achilles tendonitis and plantar fasciitis .

Designing a Strength Training Routine

For runners, a strength training program should include 2-3 sessions per week, ideally on easy running days or following more intense workouts. Each session should last 30-45 minutes and focus on compound exercises with moderate to heavy weights, emphasizing lower repetitions to develop strength without excessive hypertrophy.

Progressive overload is key. This means gradually increasing weights or intensity to continue building strength. However, runners should avoid excessively fatiguing exercises right before important races or long runs to avoid interfering with running performance.

Conclusion

Strength training offers tremendous benefits for runners, from injury prevention to performance enhancement. By building stronger muscles, improving running economy, and accelerating recovery, strength training is an essential complement to running.

With a balanced approach that includes specific exercises tailored for runners, athletes can enhance their running performance and longevity in the sport. Whether you’re a recreational jogger or an elite marathoner, adding strength training to your routine can make all the difference on the track, trail, or road.

References:

1. Journal of Strength and Conditioning Research
2. Sports Medicine
3. The American Journal of Sports Medicine
4. Clinical Biomechanics
5. Medicine & Science in Sports & Exercise
6. European Journal of Applied Physiology
7. Sports Medicine
8. The Journal of Experimental Biology
9. Journal of Orthopaedic & Sports Physical Therapy
10. Strength and Conditioning Journal
11. Human Movement Science
12. Journal of Applied Physiology
13. Foot & Ankle Internationally

Anton currently works at Burn Fitness in Cleethorpes >>Burn Fitness 

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Read Anton’s comprehensive protein article>>>> Protein for runners 

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