Why Strength Training is Vital for Runners

Author: Carol Housaman, ACE certified Personal Trainer, Multiple Ironman Finisher and Coach

Runners are a tough bunch. From an outside perspective, it might seem like subjecting yourself to ever increasing milage is the method to becoming the best runner. However, running by itself is not enough to reach your potential. Strength training plays a crucial part in injury prevention and developing a running form that is as strong as it is healthy. 

So what are the best runners and athletes doing that helps them not only achieve their potential, but maintain their health in the process? According to a recent review published in the British Journal of Sports Medicine more than 90% of runners experience some sort of sports-related injury during their career. Many of those injuries are the result of muscle weaknesses that are exacerbated over time due to the impacts of running long miles.

While many runners hate to admit it, some of the best run training involves doing other workouts that don’t involve running. Strength training exercises is just one of these training methods that will aid in building a healthy running routine. Many runners tend to avoid strength training exercises, but the benefits of developing your core and leg strength are what separate runners that reach their potential, from those that get injured along the way.

Some runners avoid the weight room completely. Many are afraid of bulking up, which would slow them down. However, when a properly designed program (like Formula Train) is added, weight training will not only make the body more resilient to the stresses of running, but can also improve running performance.

All runners, regardless of ability or age, can reap huge benefits from one or two strength training workouts per week. Strength training should be added into any runner’s routine regardless of age or running ability. In fact, hitting the weights once or twice a week becomes more critical with age, as muscle mass and bone density will decrease by as much as 10% per decade. Some of the benefits to strength training include:

Benefits of Strength Training for Runners

1. Injury Prevention  – Strengthening tendons, ligaments and weak muscles will increase your chances of staying healthy and running longer.
2. Muscular Power – Stronger legs will produce force quickly for a faster run and also a stronger finishing kick at the end of a race.  Who doesn’t want to be faster?
3. Neuromuscular Coordination – Did you know that you can train the pathways between the brain and muscles for a higher running economy? That means being able to run faster with less effort.  How great is that?

Choosing a Running Strength Program

Runners should always look for a program that offers functional strength to complement their run training. A well designed program should target the following areas:

Core Training

Exercises with a high degree of stabilization.  Every running step requires a solid foundation. Strengthening the core and all of the muscles that support the spine, will make the abdominals and back stronger. The stronger the core, the more solid the runner will be when they hit the ground. Exercises such as superman lifts, glute bridges, planks and plank variations, will keep the core strong!

Lower Body

Try to find workouts with knee dominant hip and leg pushing exercises. Generally speaking, squatting is almost a must have for any workout as it will engage the glutes, the powerhouse for running. Single leg exercises are also a vital component. Single leg squats and deadlifts will help to develop hamstring and quad strength in each leg. Hip hinge movements such as kettlebell swings will also strengthen hip flexor muscles for a more powerful stride. Runners spend a lot of time moving in one direction: forward. That being the case, adding lateral movements will help to strengthen and stabilize the hips and muscles around the knees. 

Plyometrics

Any kind of jumping exercises will help develop explosive power. Jump squats and box jumps are a great addition to a strength training routine.

Upper Body

Arm drive is a big part of running. With each step a runner takes, the shoulders are briefly pulled into a hunched posture. Exercises that improve and strengthen the upper back, chest and shoulders will keep the runner running tall. Upper body strength can be broken down into pushing and pulling exercises such as rowing, vertical chin up, overhead pressing and push up exercises.  

Where Can a Runner Find This Type of Class

At FRC, our goal is to help you find your formula. The formula is each runner’s unique mix of training, recovery, assessment and educational services that leads them to crush their performance goals. That’s why we call ourselves “Formula” Running.

If you’re a runner or an endurance athlete and are looking for a strength training class, check out our Formula Train classes. Formula Train is our 60-minute class designed to focus on full-body conditioning (with an emphasis on the needs of runners) that highlights strength, stability and power to maximize overall fitness and performance. These group classes focus on the aforementioned strengthening elements and are featured Monday, Wednesday, and Fridays. As with all of our group classes, these classes are facilitated by a coach that specializes in running strength.

The FRC Difference

Regular strength training classes are wonderful for an overall workout, however they may focus on isolated muscles, like biceps or just back exercises. While these are great exercises for toning, they do not focus on the elements that build better runners and endurance athletes.

How Often Should I Be Running?

Author: Dave Ringwood, USATF Certified Coach

The short answer, like most burning questions in life, is “it depends.”

There are many factors to consider when determining your optimal number of days per week to run. Some of the things a runner should take into account includes: their training background, injury history, training environment, goals and general lifestyle – just to name a few. Below is a brief, but important guide to helping you plan your running schedule, according to your running level.

Beginner Runners

Congratulations! FRC welcomes runners of all strides to the tread empire. It is not about how fast you can run, but how hard you run towards your goals. Whether you’re completely new to the sport of running, just getting into a fitness routine or are looking to get back into running after taking time off – everyone begins with that first step! 

For beginners with few to no reference points, a more concrete answer to ‘how often should I be running?’ can be better asked as how many days are you able to run while maintaining your health physically, mentally and emotionally. Sounds easy, right? The most elite runners and beginner runners must learn how to listen to what their mind and body is telling them. The trick is to not push it early on and to get into a healthy habit/routine of running. 

Recovery days, especially for beginners, will be essential in keeping your physical, mental and emotional energy at sustainable levels. We have the philosophy that each athlete should strive to incorporate recovery into their overall training plan in at least a 2 to 1 ratio (training to recovery), however, every runner is unique, so the number of ideal recovery days and what to do on those recovery days varies. Remember to listen to your body. If you are not feeling well or just feel a little off, do not hesitate to take a recovery day. 

For beginners, we recommend between three and four days of rest per week. We want to provide opportunities to recover after each run, but we also want to develop a pattern of running with regularity. Once this regularity is established and endurance builds, we look to assign each run with a specific purpose. An ideal week of purposeful training consists of at least:

• 1-2 Easy/Regular Runs
• 1 Workout
• 1 Long Run

The variables we discussed earlier will affect the volume/intensity of these runs, as well as how many, if any, additional runs should fill out the week.

Intermediate and Advanced Runners

As you progress from beginner to intermediate and advanced, the weekly structure remains relatively consistent. The framework holds, but the supporting pieces around it may increase:

• 2-4 easy/regular runs
• 1-2 workouts
• 1 long run

This structure still provides a wide range of days per week, anywhere from four to seven. There are many combinations of training patterns that work for some, but not others; the key is identifying what works best for you.

If you are prone to injury, replace easy/regular runs with cross training, active recovery or take one of our assessments so you can better understand and prevent these injuries. If you get bogged down or too busy, take an easy day off and recover mentally as well. If you are increasing mileage or intensity without issue, consider a full week of workouts, potentially even adding doubles.

The key is to be honest with yourself about how you are responding to varying degrees of work and to respond appropriately. Remember to listen to your body. As the other variables in your life shift and change, don’t be scared to change your training structure too.

Runners of All Abilities

These strategies might be difficult to put into practice but don’t be discouraged. Even the most elite runners, at times, might feel off and need to adopt a running schedule more similar to a beginner runner. Professional running coaches and athletes, like the ones at FRC, have developed an understanding of the relationship between life and running. It is important to maintain a healthy sense of balance in your overall lifestyle and we can help you find your unique Formula to reach and conquer your personal fitness goals. 

Running Focused Classes

For those runners who don’t know their level, or are interested in finding out where they are in their running journey, we encourage you to drop by and take either a Formula 101 or a Formula Run class. These classes are structured to provide runners an opportunity to test out their limits and to find out their level of running ability. Our expert running coaches facilitate each class so that runners of all strides can participate. These coaches take time to learn about your fitness goals to tweak and modify your workout experience according to your needs. No matter what your skill level, or fitness goal, running can help complement your workouts and leave you smiling with a runner’s high.