Strength training remains one of the best non-running ways for runners to boost performance. Lift weights, perform functional strength movements, train the core, and complete plyometric movements to improve running economy, or how efficiently your body uses oxygen. A well-trained, efficient body uses less oxygen to power muscles when you’re pushing the pace, so you’ll be able to run harder for longer.
A study in the Journal of Strength and Conditioning Research examined the effects of a 10-week strength training program on running economy in female distance runners. The group who added three strength training workouts in addition to their running programs saw significant improvement in running economy.
Strength training builds the smaller muscles that running neglects, and can therefore help correct the muscular imbalances that can contribute to overuse injuries in runners. “It’s your armor against getting injured; strength training can help push away some of those injuries,” says Erik Taylor, a National Academy of Sports Medicine certified trainer in Redondo Beach, California.
Taylor will even replace some of the “junk miles” his clients complete with a strength-circuit workout or CrossFit session for the sake of injury prevention. “Sometimes if we take away those four-mile runs, when they’re plodding and pounding on their body, and replace that with strength or CrossFit, the body is going to get more out of that.”
The Best Strength Training Exercises for Runners
Taylor recommends that runners perform at least two strength sessions per week: One workout should focus on building strength using heavier weights, and the other should be a circuit-style session performed with lighter weights and little to no rest between exercises to keep the heart rate up. Stagger the strength workouts around your key running workouts for the week so you don’t wear out your legs in the gym the night before a speed session or long run.
Aim to progress—in load or repetitions—often, but only increase weight or reps to the point that you can still perform the exercise with proper form. “You need to stress the body constantly for it to adapt, otherwise, progression is linear,” says Taylor.
Squats
Why: “Performed correctly, there’s no other exercise that matches doing a squat,” says Taylor. “They trash your legs, so runners have to walk a fine line with them.”
Single-Leg Pistol Squat for Newbies
- Stand with arms extended in front of the body. Balance on one leg with the opposite leg extended forward as high as possible.
- Squat down as far as possible while keeping the extended leg elevated off of the floor. Engage your hamstrings and glutes. Keep back straight and don’t let supporting knee jut out over the toes.
- Raise your torso back up to original position until knee and hip of the supporting leg is straight. Return and repeat. Continue with opposite leg.
- Work up to five sets of five reps on each leg.
Pull-ups, Chin-ups, Push-ups
Why: “These are great for core and upper body strength, and body control,” says Taylor.
Practice good form—keep your core engaged, spine neutral, head and legs stable—and try to increase repetitions weekly (if you did six push-ups last week, shoot for seven the next).
Kettlebell Swing
Why: “Kettlebell swings build the posterior chain, and runners generally have weak glutes and hamstrings,” says Taylor. “They’ll also get your heart rate way up there.”
- Place the kettlebell between your feet. Hinge at the hips as if you are about to sit in a chair and bend the knees until your hands can grasp the handle.
- Start the swing by popping the hips forward until your knees are locked out, keeping the glutes tight. Swing until the kettlebell reaches chest height.
- Let the kettlebell swing back between your legs, hinging again at the hips, and letting your wrists hit the sides of your groin so the kettlebell is tucked right underneath the buttocks.
- Immediately and explosively pop your hips forward again to perform the next rep.
- Complete five sets of five reps at appropriate weight for your level.
Dumbbell Plank Row
Why: “Everyone thinks they need to do crunches or other abdominal work, but this exercise makes the abdominals work hard because they have to support the spine,” says Taylor.
- Get into a plank or start of a push-up position, with both hands gripping dumbbells. Feet should be shoulder-width apart.
- Contract your abdominal muscles to maintain a straight back.
- Row one dumbbell up towards the chest by bending at the elbow. Maintain a straight back throughout the move.
- Return the dumbbell to the ground and repeat on the other arm. This is one rep.
- Complete five sets of five reps at appropriate weight for your level.
