Buzz
Many runners mistakenly believe that improving performance requires solely focusing on their running routine. They often push for quicker sessions, longer distances, faster paces, or more frequent workouts. However, this strategy can increase the risk of injuries, as excessive training often leads to overuse issues. A better approach is to enhance their capacity for training, which ultimately allows them to run more effectively.
Training to build capacity enhances your ability to handle greater volume, intensity, or a combination of both. For runners, the most effective way to boost this capacity is through dedicated strength training.
Regular strength training offers numerous advantages for endurance athletes, including improved performance and injury prevention.
Improved race times, as increased muscle fiber recruitment enables more powerful running.
Reduced risk of overuse injuries, since strength training enhances the resilience of muscles, connective tissues, and joints.
Enhanced running efficiency, thanks to better coordination and form.
Strength training is so crucial for runners that it shouldn’t be viewed as optional cross-training—it’s an essential component of any runner’s regimen to achieve their full potential.
For runners who feel intimidated by the gym or have no prior experience with strength training, where should they begin?
Always remember the principle of gradual progression when starting out.
A beginner’s guide to starting strength training from scratch
Most runners know that to get better, their training needs to grow more demanding and intricate over time. This concept, known as progression, allows runners to steadily improve as they adapt to increased mileage and higher intensity levels.
Strength training is so vital for runners that it shouldn’t be labeled as cross-training. It’s simply an essential part of a runner’s training routine.
The same principle applies to strength training. If you’re new to strength exercises, start with straightforward bodyweight movements and prioritize consistency.
At this point in your running journey, the key is to establish a routine of regular strength training. Begin with basic bodyweight exercises after each run. By incorporating a short strength session post-run, you’ll develop a lasting habit.
Focus on foundational exercises such as:
Squats (including single-leg variations)
Deadlifts (and their single-leg counterparts)
Planks
Bridges
Lunges
Step-ups
Push-ups
Press (and push press variations)
The Mace Single Leg Routine integrates many of these exercises into one comprehensive workout designed to enhance single-leg strength:
Meanwhile, the Standard Core Routine serves as a fundamental core workout tailored specifically for runners:
These routines are designed to build strength in a manner that is both challenging and accessible for most athletes. By performing one routine after each run, you’ll establish the foundational strength necessary for more advanced lifting, should you decide to pursue it.
How to incorporate weights and more advanced exercises
For beginners in strength training, diving straight into heavy deadlifts on the first day isn’t advisable. Instead, begin with the more general routines outlined in the previous section.
Building general strength is crucial for runners, as it lays the groundwork for advancing to more complex gym exercises. After 4–6 weeks of regular bodyweight workouts, you’ll be prepared to take on more challenging movements.
To smoothly transition from bodyweight core exercises to demanding gym routines, start with simpler tools like resistance bands, medicine balls, and kettlebells. These implements either amplify your bodyweight or introduce a modest amount of additional resistance.
Runners shouldn’t be afraid of weightlifting. It won’t lead to bulkiness or restrict your running performance.
You’ll be performing many of the same movements as you would in the gym, but with lighter resistance. Workouts like the Tomahawk Workout are ideal for when bodyweight exercises feel too easy, but you’re not yet ready for full gym sessions.
Following another 3–5 weeks of strength training using at-home equipment, you can advance to more complex gym lifts. These advanced workouts will incorporate familiar exercises like squats, deadlifts, and presses, but performed with a weighted barbell.
The scheduling changes as well, since lifting heavy weights daily isn’t feasible. Instead of pairing these workouts with every run, aim for two heavy gym sessions per week, while continuing bodyweight exercises after your remaining runs.
Key tips for effective strength training
The primary objectives for runners in strength training are straightforward: gain strength, enhance efficiency, build injury resistance, and boost power to elevate race performance.
Runners should focus on training movements rather than isolating individual muscles.
For this reason, runners don’t need to follow bodybuilding routines that target individual muscles with lengthy sessions. Such an approach isn’t as beneficial for running performance.
Rather than isolating specific muscles, runners should focus on training functional movements. Compound, multi-joint exercises like squats and deadlifts not only increase strength but also enhance coordination and overall athleticism. Avoid exercises like bicep curls and concentrate on foundational lifts.
Since the goals include efficiency and power, it’s essential to lift relatively heavy weights. Light weights won’t sufficiently challenge your muscles or nervous system; you need to lift substantial loads to achieve the desired adaptations.
That said, running should remain your top priority. Strength training is secondary, so when in doubt, opt for slightly lighter weights. For runners, weightlifting is about coordination training under resistance, making proper form more critical than the amount of weight lifted.
If lifting leaves you too fatigued or sore to run, or if it hinders your ability to hit target paces during workouts, you’re likely lifting too heavy. Reducing the weight should restore your energy and running performance.
In the end, runners shouldn’t be intimidated by weightlifting. It won’t cause bulkiness or restrict your running flexibility. Instead, it will enhance your strength, improve body composition, boost speed and running efficiency, increase power, and lower the risk of injuries. These are benefits every runner strives for.
Jason Fitzgerald is the lead coach of Strength Running, a marathoner with a personal best of 2:39, and the host of the Strength Running Podcast.
