Buzz
To achieve a faster race time, hitting the gym might be key. Alex Hutchinson from Outside shares findings from recent research that demonstrate that runners who engage in strength training see improved race outcomes.
While it's not fully understood if strength training directly strengthens muscles, it’s also believed that benefits such as tougher tendons and better brain-body coordination contribute to improved performance. One particular study was a meta-analysis of 24 high-quality trials focusing on trained runners, excluding recreational athletes (like myself and probably you) because beginners typically see progress with any type of exercise.
These studies found that runners who combined weight training or plyometrics saw better running efficiency, improved time trial results, and faster sprint speeds, though they did not experience muscle growth. This can be seen as either positive or negative: elite runners aim to minimize excess weight, but many of us prefer visible muscle gains from our hard work.
So, what’s the best approach for strength training to boost your running? Hutchinson suggests starting with two strength training sessions per week and offers this summary of key exercises:
Common strength training exercises featured in the studies included barbell squats, deadlifts, step-ups, and lunges. For plyometrics, the studies utilized box drop jumps ranging from 8 to 12 inches (20 to 30 cm), as well as skipping and hopping exercises.
To enhance training effectiveness, the authors recommend varying the types of strength training throughout the year by cycling through different training blocks. This helps to continuously challenge the muscles with fresh stimuli rather than allowing them to adapt to repetitive exercises.
Luckily, combining two strength sessions per week with a few running days aligns perfectly with the suggested guidelines for how much exercise you need to be healthy.
