Want to take the hassle out of heading to the gym? Guest contributor Tony DiLorenzo shows us how to set one up at home!
Login
Why All Runners Should Strength Train
This piece was written by guest contributor Jason Fitzgerald, a running coach at StrengthRunning.com and 2:39 marathoner. He is also co-founder of Run Your BQ, a program dedicated to helping marathoners qualify for the Boston Marathon. The view expressed herein are his.
In the old days, runners ran. Ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer, “I ran.” But no matter what race you’re preparing for, you might not want to stick to mom’s old training routine. We’ve learned a lot over the last 30 to 40 years, and running has evolved.
Today, runners need to do more than just run. Runners need to be strong and athletic. If they’re not, they can get hurt even if they practice good running form. In fact, some injury statistics put the annual injury rate for runners at a staggering 66 percent. That’s higher than professional football!
Reducing the injury rate isn’t actually that difficult, though. In fact, we can do so effectively with just 10 to 20 minutes a day of strength training.
Going Strong — The Basics
The benefits of strength training for runners are real — for both injury prevention and performance. So if the goal is to simply run easier with less pain or get faster in your next race, try adding a few strength sessions every week. Using runner-specific strength exercises will increase structural fitness — the ability of your bones, ligaments, tendons, and muscles to withstand the impact of running. Several studies have shown that while most forms of strength training can help improve overall performance, adding heavy resistance exercises can make you faster during the final sprint of a race [1] [2].
Strength work is especially important for injury-prone runners and those who are putting in a lot of miles. So for marathoners, that means at least three strength workouts every week! While building your aerobic engine (read: endurance) through running, it’s key to counteract all that wear and tear with the right exercises.
Making Moves — Strength Work for Runners
Since many of us live fairly sedentary lives in front of a computer all day, it’s no wonder running injuries are so common — we’ve lost all our strength! But which exercises are most effective for runners?
The best exercises for runners train movements, not muscles. So stick to compound, multi-joint exercises in the gym. Some of the classics include deadlifts, squats, pull-ups, chin-ups, bench press, and step-ups onto an elevated platform. These exercises target functional movements you do in real life, like bending down, pushing and pulling things, and picking things up. (Above all else, make sure your form is correct!) Complement these with a good dose of bodyweight exercises you can do in your living room after an easy run (here’s an eight week progression you can follow).
Bodyweight routines are more restorative and help you recover from running while still building the strength needed to help prevent future overuse injuries. A majority of running injuries are caused by weak hips — a major problem area for runners who sit for most of the day. One solution is the ITB Rehab Routine, a series of exercises that treats and prevents IT band injuries but also works well for general injury prevention. It focuses on hip and glute strength — two of the most important stabilizing muscles that are used while running.
Other effective exercises you can do almost anywhere include lunges, planks, pistol squats, push-ups, side planks, bird-dogs, and side leg lifts. All of these build the core strength you need to prevent injuries and get stronger.
Strength session can be quick, too: Simply pick 3-5 exercises and do 2-3 sets each, aiming for 4-8 repetitions. And don’t be afraid to lift heavy: Remember, heavy weight helps runners! Just keep in mind these are more intense and should be done just 1-2 times every week.
In Good Time — Strength Work Scheduling Tips
Scheduling these exercises isn’t difficult — simplicity is the best policy here! Follow these three easy principles to make sure your strength sessions fit well with your running schedule.
1. Save the weights for post-run. Since gym workouts are higher intensity, do these after you run (immediately or later in the day) on moderate effort days. Avoid doing them on your long run or workout days since you’re already fatigued from your running. Your form may suffer so we don’t want to increase your injury risk. And keep your easy days easy — no hard lifting when you should be prioritizing recovery!
2. Bodyweight? Piece of cake. Bodyweight sessions are usually a low to moderate effort and can be done on any day of the week. Do them right after you finish your run and they’ll help you warm-down properly by increasing your range of motion and preventing muscle adhesions (when muscles get knotty from scar tissue). By doing this you’ll avoid a lot of the aches and pains that are too common with most runners.
Start with just five minutes of strength exercises (or 4-6 exercises) after your run and build from there. It’s more important to do something than nothing at all, so just get started. Don’t worry if it’s the perfect exercise or routine — you’ll notice yourself feeling better in no time.
3. Ready for more? Once you’re comfortable with the basic exercises, start increasing your reps or the time that you’re doing them. Just make sure you’re adding several types of exercises (mentioned earlier) so you’re keeping the variety up — your body will benefit most when it’s working multiple muscle groups.
When you’re doing 15 to 20 minutes of strength work a day your injury risk will decrease dramatically, allowing you to run more, train faster, and ultimately race faster. You’ll never be sidelined again.
Works Cited
- Cyclists Improve Pedalling Efficacy and Performance After Heavy Strength Training. Hansen, E.A., Rønnestad, B.R., Vegge, G., et al. Center for Sensory-Motor Interaction (SMI), Department of Health Science and Technology, Aalborg University, Denmark. International Journal of Sports Physiology and Performance, 2011 Dec 2. [Epub ahead of print].⤴
- Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Mikkola, J., Vesterinen, V., Taipale, R., et al. KIHU-Research Institute for Olympic Sports, Jyväskylä, Finland. Journal of Sports Sciences, 2011 Oct;29(13):1359-71. Epub 2011 Aug 22.⤴
Related Posts
Heading to yet another holiday party stocked with less-than-healthy finger foods? Before digging in blindly, check out this portion guide to put serving sizes in perspective. The results may surprise you!
A new study finds a link between excessive drinking and not getting enough sleep. But should we trust the results and skip the bar for extra Zzz’s?
Not a member? Sign up now!
Comments Leave a comment
Good article however, no one should lift weights or perform resistance training everyday. The body needs recovery. Runners would do best to weight train twice weekly tops depending on their running schedule. Some may do better weight lifting only once a week. And most runners would run better if they ran less often.
I agree with Mr. Hahn that this is a good article. Actually, a very good article! I disagree with Mr. Hahn 100% regarding his comment, "one should not lift weights or perform resistance training everyday." This is too vague.
@Fit2Play It is scientifically established that recovery is required after a weight lifting session. If you train everyday, you will over-train quite rapidly and even see decreases in size and strength. High intensity strength training, which is by far the most productive method for inducing strength and hypertrophy, requires the lifter to take ~48-96 hours for full recovery between strength sessions. Runners legs may need even more depending on their running schedule.
Not sure what happened...got booted off the page.
Without knowing the goal (s) of the trainee, or their conditioning / we cannot make that statement.
Again, I disagree. To say that it takes 48-96 hours to recover is too broad of a statement. It may take me 5 days to recover from a heavy deadlift day, or I could lift next day depending on the volume and whatever else I've got going on.
We've been telling runners to "strength train" for decades, and to now tell them that at most they should lift twice per week is incorrect (it's too general).
Not sure runners are strength training for hypertrophy -- strength / power, for sure, but to add mass...not so much (at least the runners I know).
Depending on the trainee, and where they are in their competitive season (if they're racers or general fitness enthusiasts), will dictate the volume or "how much" strength training they should or could be doing. DO NOT take everything that you read online as gospel.
Mr. Hahn, could be right on with his recommendation of twice a week, or it could being a recommendation that keeps you in the middle of the pack. We're all individuals and should train as such -- seek out a fitness coach, someone that "gets" what you the individual needs. The "one-size-fits-all"...doesn't.
"Again, I disagree. To say that it takes 48-96 hours to recover is too broad of a statement. It may take me 5 days to recover from a heavy deadlift day, or I could lift next day depending on the volume and whatever else I've got going on."
The point is weight lifting everyday is a mistake.
"We've been telling runners to "strength train" for decades, and to now tell them that at most they should lift twice per week is incorrect (it's too general)."
I am talking from 20+ years of experience and from what science shows. There is little evidence that training more than twice a week is beneficial and that for athletes, less training is better.
"Not sure runners are strength training for hypertrophy -- strength / power, for sure, but to add mass...not so much (at least the runners I know)."
You can't have one without the other.
"Depending on the trainee, and where they are in their competitive season (if they're racers or general fitness enthusiasts), will dictate the volume or "how much" strength training they should or could be doing. DO NOT take everything that you read online as gospel."
That is what I said. Sometimes runners, depending on their schedule may need less training. But more weight lifting is never better.
"Mr. Hahn, could be right on with his recommendation of twice a week, or it could being a recommendation that keeps you in the middle of the pack. We're all individuals and should train as such -- seek out a fitness coach, someone that "gets" what you the individual needs. The "one-size-fits-all"...doesn't."
I didn't say one size fits all. I SAID the amount of training depends on the runners schedule. But science shows that 2 days a week of lifting will provide all the benefits that strength training can bestow.
@FredrickHahn Weight lifting everyday is not advisable...I guess. With that said, I could have a high level runner (almost any athlete) perform Turkish Get-ups, Bear Crawls up and down hills or staircases, suite case carrying heavy loads and other loaded and or unloaded body weight exercises on a daily basis, If you're saying weight lifting as in Olympic Lifting...daily, sure...but then one could argue your earlier recommendation of only 2x per week.
Well, I've been around for more than 20+ years as well, my mentors closer to 40+ years. I would respectively suggest you get out of the books and into the trenches. You simply cannot make such a broad statement regarding the 2x per week thing...it's just wrong. Can you get good results strength training 2x per week? Sure. Is it optimal? I don't know, and neither do you.
This started out "for runners" and now you've thrown "athletes" into the mix. Not sure what planet you're living on, but it sounds like the HIT camp...are they still barking up trees?
Really, you cannot have strength and power without mass? Ugh... I don't even know where to begin...
Yes, runners, depending on their schedule may need less resistance training. Again, to say more is never better is silly. Better than what?
I'm sure you have evidence that states strength training 2x per week is more than enough. BUT...show me the athletes that are winning with those recommendations. Show me the (high level) coaches that have used this for the last 20 years vs. coaches that are lifting (strength training) 3, 4, and 5 times per week.
Mr. Hahn, I disagree with your recommendations for runners / athletes. It's so off base. I'd encourage anyone reading this to do your research -- as I said before, seek out a qualified coach that can put together a strength program specifically for you. Do not think that a generic 2x per week recommendation will suffice based on what any one person says that has not taken into account the "YOU" factor. They call this the principle of individuality.
@FredrickHahn I need to amend this: I stated that Mr. Hahn needs to get out of the books and into the trenches. He has been in the trenches for quite a while,wrote a couple books, he's a smart guy! You can check him out here http://fredrickhahn.com/index.php That said, I still disagree with his original comments -- as presented, it's wrong...that's my opinion and that of many top strength, conditioning and movement coaches worldwide.
@Fit2Play
"Weight lifting everyday is not advisable...I guess. With that said, I could have a high level runner (almost any athlete) perform Turkish Get-ups, Bear Crawls up and down hills or staircases, suite case carrying heavy loads and other loaded and or unloaded body weight exercises on a daily basis, "
Why would you ask an athlete to perform these "exercises?" For what purpose? The idea is to perform the LEAST amount of exercise necessary not try and find entertaining ways to over work and potentially injure your athlete.
"If you're saying weight lifting as in Olympic Lifting...daily, sure...but then one could argue your earlier recommendation of only 2x per week."
Actually, Olympic lifting can be done almost everyday since the nature of it is not high in intensity. It is more of a skill than an exercise modality for improving strength (which it does of course) and hypertrophy. The recommendation for twice weekly training isn't my opinion.
http://thecellfitness.files.wordpress.com/2010/04/resistance-tng-health-...
"Research also indicates that virtually all the benefits of resistance training are likely to be obtained in two 15- to 20-min training sessions a week."
"Well, I've been around for more than 20+ years as well, my mentors closer to 40+ years. I would respectively suggest you get out of the books and into the trenches."
I am in both. You should get into the books.
"You simply cannot make such a broad statement regarding the 2x per week thing...it's just wrong. "
No it's not as I have indicated above.
"Can you get good results strength training 2x per week? Sure. Is it optimal? I don't know, and neither do you."
I never said it was optimal. I SAID that it depends on the athletes training schedule. I SAID research indicates that 2 weekly HIT sessions produce all the benefits that strength training can bestow and that there is little evidence to suggest that more than two weekly sessions will produce superior outcomes.
"This started out "for runners" and now you've thrown "athletes" into the mix."
Runners are athletes.
"Not sure what planet you're living on, but it sounds like the HIT camp...are they still barking up trees?"
That is a childish response.
"Really, you cannot have strength and power without mass? Ugh... I don't even know where to begin..."
Strawman. I was suggesting that if you become stronger (truly stronger as opposed to improved skill), hypertrophy will occur. That increased strength and hypertrophy go hand in hand.
"Yes, runners, depending on their schedule may need less resistance training. Again, to say more is never better is silly. Better than what?"
Better for the athlete's body.
"I'm sure you have evidence that states strength training 2x per week is more than enough. BUT...show me the athletes that are winning with those recommendations."
Completely beside the point. I can show you great athletes that don't lift weights at all.
"Show me the (high level) coaches that have used this for the last 20 years vs. coaches that are lifting (strength training) 3, 4, and 5 times per week."
Beside the point. And there are many pro coaches who have their athletes train 1-2 times a week for as little as 20-30 minutes. Dan Riley is one of them. John Philbin is another. Kim Wood. Many.
"Mr. Hahn, I disagree with your recommendations for runners / athletes. It's so off base. I'd encourage anyone reading this to do your research -- as I said before, seek out a qualified coach that can put together a strength program specifically for you. Do not think that a generic 2x per week recommendation will suffice based on what any one person says that has not taken into account the "YOU" factor. They call this the principle of individuality."
Once again, I SAID that the amount of training depends on the athletes training schedule. Let me repeat that - it depends on the athletes training schedule. However, no athlete will benefits from more than 2 high intensity weight lifting sessions. The body requires a recovery period. Any coach that asks the athlete to train for increases in strength/hypertrophy is ignorant of basic principles of exercise physiology and because of this ignorance, over trains and over works the athlete leading them to potential injury and decreased performance.
@FredrickHahn "Why would you ask an athlete to perform these "exercises?" For what purpose? The idea is to perform the LEAST amount of exercise necessary not try and find entertaining ways to over work and potentially injure your athlete."
Lol...because they're outstanding exercises / movements.
As I said, you're a smart guy...most of the HIT folks were / are. That doesn't mean you're right...and the research, please! You guys have been beaten up by the rest of the world for decades by people way smarter than me. You don't budge, and think your "two training sessions per week" is all ANYONE needs...and all EVERYONE needs. Absurd!
Yes, runners are athletes (now who's being childish?), I thought you were including all other (sports and events) athletes (which I think you were) in with this "runners" article, as our author was originally writing to.
Yeah...we've all read about the few HIT coaches in college and the pro's, and you and I both know what reputation the HIT system has in the world of strength and conditioning.
Yes, semi-childish response...at 51 I try to let the immature kid in me play as much as possible. My assumption was correct :)
"Once again, I SAID that the amount of training depends on the athletes training schedule. Let me repeat that - it depends on the athletes training schedule. However, no athlete will benefits from more than 2 high intensity weight lifting sessions. The body requires a recovery period. Any coach that asks the athlete to train for increases in strength/hypertrophy is ignorant of basic principles of exercise physiology and because of this ignorance, over trains and over works the athlete leading them to potential injury and decreased performance."
Fred, I'm a little slow, hang with me. You say, the amount of training depends on the athletes training schedule. Then say that no athlete will benefit from more than two high intensity training sessions per week. So what you're really saying is that athletes will train 0, 1, or 2 times per week and never more, got it.
Thank you for sharing the opinions of the HIT community. In full disclosure, probably only a few of the readers of this blog really understands what the HIT Jedi's really did, meaning what "high intensity" sessions were / are. What I'm saying is that I agree with after one HIT session you need time to recover. I'm also saying that it's simply crazy to think everyone should train like that for all sports / events / general fitness, not to mention the durability and longevity of life.
It's always amazed me how some folks / communities cannot see past their own yard -- there's so much more...
@Fit2Play "Lol...because they're outstanding exercises / movements."
Outstanding for what purpose? What it the purpose of these movements? Why do you ask people to perform then? What is the intended outcome? How do these benefit the athlete/client? What are they missing out on if they only practice their skill and strength train as productively as possible? And if you have a cogent answer, please provide references to support your claim.
"As I said, you're a smart guy...most of the HIT folks were / are. That doesn't mean you're right...and the research, please! You guys have been beaten up by the rest of the world for decades by people way smarter than me. You don't budge, and think your "two training sessions per week" is all ANYONE needs...and all EVERYONE needs. Absurd!"
The people who, as you say, "beat up" us HIT folks as you label us, are almost always entirely ignorant of the research and waste enormous amounts of time in the gym in order to live in the gym.
Two weekly strength training sessions, if organized and executed properly, will absolutely provide the athlete with maximum benefit. Sure, you can design a 5 day a week program and waste the athletes time and over train them.
"Fred, I'm a little slow, hang with me. You say, the amount of training depends on the athletes training schedule. Then say that no athlete will benefit from more than two high intensity training sessions per week. So what you're really saying is that athletes will train 0, 1, or 2 times per week and never more, got it."
I said that all any athlete requires for maximum benefits from resistance training is two sessions a week. More than this is not going to offer them any special benefits. Stop creating strawmen arguments. Please cite a single study that suggests more than two weekly RT sessions provides greater benefits to the athlete.
In fact, a recent study conducted by Wayne Westcott showed that young athletes got better results training one time a week as opposed to two and younger people recover more quickly than adults.
"Thank you for sharing the opinions of the HIT community. In full disclosure, probably only a few of the readers of this blog really understands what the HIT Jedi's really did, meaning what "high intensity" sessions were / are. What I'm saying is that I agree with after one HIT session you need time to recover. I'm also saying that it's simply crazy to think everyone should train like that for all sports / events / general fitness, not to mention the durability and longevity of life."
Do you have to be so snarky? Your opinion is duly noted. You don't train using HIT for anything other than developing strength and increases in lean tissue. Strength training is the single best exercise you can perform for general fitness BTW.
@FredrickHahn Snarky? Your Strawman comment was a compliment...my bad!
Fred, a few of your last comments are borderline insane.
I'm sorry you do not see the benefits in the exercises I shared. I have many tools and get a myriad of folks fit, whether they're elite athletes or general fitness enthusiast. It truly shows your ignorance not to see benefit in something other than an HIT protocol.
You live in a different world. Communicating with you is like talking to my cat...ya know she's smart, but all she wants to say is one word, meow / HIT.
Regards -
@Fit2Play Do you know what a strawman argument is? That isn't an insult. It's a type of logical fallacy.
Which of my comments are "borderline insane?" Again, more insults. Rather than attack the person, comment on my statments with specifics.
"I'm sorry you do not see the benefits in the exercises I shared. I have many tools and get a myriad of folks fit, whether they're elite athletes or general fitness enthusiast. It truly shows your ignorance not to see benefit in something other than an HIT protocol."
Strawman arguments once again. I did not say that only HIT is beneficial. I asked you why you asked your clients/athletes to perform those tasks. What is the purpose of them? Can you answer the question?
"You live in a different world."
No actually I don't.
"Communicating with you is like talking to my cat...ya know she's smart, but all she wants to say is one word, meow / HIT."
More strawman arguments and insults. If you have something substantial to say that supports your position, why not say it?
Saying "you can't lift weights every day" is too general. I know for 100% positive, sure, irrefutably, not really caring too much what some dude in a labcoat says, that I can do 100 or more shoulder laterals with a 3 lb dumbbell in each hand every single last day for the rest of my life and not feel at all unrecovered. I could probably come up with about 100 more examples of that concept if needed ...
Just sayin'
I won't get into the arguments going on below. I do agree that runners need to do more than run. From personal experience, I have friends that run for fun - 10Ks, 15Ks half marathons. I'm always encouraging them to spend some time in the weight room with me, but they want to 'just run'. When race day comes, even though I've put in fewer training miles running than they have, I'm usually well ahead of them in the race which I credit it to the strength work I do - on machines, with free weights, core work, and with my own body weight. If people are confused about how often, for how long and how much weight to use to enhance they running performance . . . . well, that's what personal trainers can help with. Nice article, Jason. I plan to share it with my running pals.
Absolutely runners need to do more than run. From personal experience, I have friends that run for fun - 10Ks, 15Ks half marathons. I'm always encouraging them to spend some time in the weight room with me, but they want to 'just run'. When race day comes, even though I've put in fewer training miles running than they have, I'm usually well ahead of them in the race which I credit it to the strength work I do - on machines, with free weights, core work, and with my own body weight. If people are confused about how often, for how long and how much weight to use to enhance their running performance . . . . well, that's what personal trainers can help with. Nice article, Jason. I plan to share it with my running pals.
"aiming for 4-8 repetitions. And don’t be afraid to lift heavy" .... this is so wrong. 4-8 reps are way to few (or do you wanna become a powerlifter????) and "don`t be afraid to lift heavy" is pure bull***. Make this with deadlifts and find yourself in the hospital. The same is valid for other excersizes like squat and bench-press. You need an author which has an idea what is talking about, this one here truley dont know any basics. Your body doenst know how much you lift, I see those young guns lifting much too much weigh each single day in the gym. The result will be problems with shoulder, lower back, knees etc.etc.... Take moderate weight and its fine if you make 12-15 or even 20 reps. Your muscles cant see the weight.
@ErichBischof Erich - I'm wondering if you read some of the studies cited? Research shows you lift for strength in the gym with heavy weight to increase your efficiency (muscle fiber recruitment, neuromuscular coordination), ability to kick, and injury prevention. I think I'll listen to the science over a guy named "Scooby."
@JasonFitz1 @ErichBischof Well, not exactly. A heavy or lighter weight can get the same job accomplished IF you take the set to failure or close to it. It's the theory of orderly recruitment.
http://scoobysworkshop.com/ go there and read, this guy does know better than any1 else I`ve met in my life what he is talking about :-) .... PS: it`s total free, he doesnt sell membership nor protein nor anything else!
Why do weight workouts AFTER running? I have never before heard that aerobic/endurance before anaerobic was a good idea or preferred.
My understanding is that running works the cardio and tires the muscles, while the weights only work the muscles, so after weights you can still tax your cardio system for an effective workout. Also, I believe some exercises, such as deadlifts, help activate lazy muscles.
Open to new ideas!