If you are a runner, the chances are you have had a running related injury. The evidence shows that up to 80% of runners will pick up an injury annually. With injury often comes the recommendation to strength train. But why does strength training work? And how do we incorporate it into our training routine? This blog aims to help you to see the wood from the trees when it comes to strength training for runners!

WHY?

We usually see the best runners defined by their impressive cardiovascular symptoms, being able to transport large volumes of oxygen to their muscles. However, they also have a fantastic running economy. In simple terms, a person with a better running economy consumes less oxygen at the same speed than a person with a poorer running economy. There are many modifiable factors which influence running economy, but an abundance of evidence exists to show that it can be improved by various forms of strength training (Beattie et al, 2017, Suc et al, 2022).

So, one of the main goals for strength training is to improve running economy. A major reason why this happens is by increasing the stiffness of our muscles and tendons. Stiffness is often seen as a bad thing, but in this case it is very much helpful. The stiffer the tissues, the less muscle activation is required to transfer energy from one stride to the next. Think of it like a spring – a stiff spring bounces back quickly, whereas a soft spring takes longer to recoil.

HOW?

Now we know that strength training improves our running economy and stiffness. But what type of strength training should we do? And how should we do it?

As runners, strength training is a supplement to our running training. We therefore want the maximum benefit from the minimal possible input. Running places very high loads on all of our lower limb tissues (x5 times bodyweight on the patella tendon, and x7 times bodyweight on the achilles tendon, for example). As a result, we need to expose these tissues to high loads while strength training, otherwise we are not preparing the body for the task at hand. Here are some practical tips to get the most bang for your buck with strength training:

1. Use Heavy Loads
   • While bodyweight exercises can be a good starting point, or for rehabbing painful areas, they do not stress our muscles enough to transfer the benefit to running. Using weights which are >80% of our 1RM (the weight you can lift only once) for 3-4 sets of 6-8 reps will come closer to replicating the demands of running, and take less time overall in your week to reap the benefits
2. Perform Single Leg Exercises
   • Running is a series of single leg jumps. We must be able to control forces many times larger than our body weight with every stride, then transfer that energy to the other limb. And repeat, for possibly thousands and thousands of times. Therefore, single leg strengthening exercises such as lunges, split squats and calf raises must be a vital component of our running strength programmes.
3. Perform Compound Movements
   • Compound movements are those which use multiple joints in the one exercise – think squats and deadlifts as opposed to the leg extension machine. Compound movements will save time and allow the use of higher loads, both of which should be the aim for runners in the gym
4. Use Explosive (Plyometric) Training
   • Plyometric exercises are quick and explosive, such as squat jumps, box jumps and pogo hops. They are fantastic at improving tendon stiffness and speed of movement.
5. Priorities the key areas
   1. The key running muscles are the quadrcieps, glutes, hamstrings and calves. Ensure your training programme targets all of these muscle groups with a combination of heavy compound exercises, single leg exercises, and plyometric movements.
6. Plan your training around running
   • Ensure strength training compliments rather than hinders your running, In  the off-season, you might strength train 2-3 times per week. This could reduce to once per week closer to competition, and the types of exercise or level of weight may also change to ensure freshness in the race.

There are many ways to improve your running performance. A well-structured strength and conditioning programme is a no-brainer, and if it is not something that you are doing already, it is an easy way to see your performance grow. If you are unsure about how to implement this, speak to the Running Solutions team at Premier Physiotherapy for guidance, as well as your running training and physiotherapy needs.

Happy Running!!

References:

1. Šuc A, Šarko P, Pleša J, Kozinc Ž. Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel). 2022 Jun 24;10(7):98
2. Beattie K, Carson BP, Lyons M, Rossiter A, Kenny IC. The Effect of Strength Training on Performance Indicators in Distance Runners. J Strength Cond Res. 2017 Jan;31(1):9-23

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.