Strength Training for Runners - The Why and How

Science Shows Strength Training Greatly Improves Endurance Running Performance! Learn the Why and How-To Here…

In science, the strongest type of evidence is called a “meta-analysis”. This is an analysis that looks at all of the existing studies that address a specific question (in this case, “does strength training improve running performance?”) and calculates the combined results of these studies. Two such meta-analyses have recently been released on the topic of strength training for runners and have shown that strength training is a vital part of any runners routine. Balsalobre-Fernandez et al. (2016) reviewed studies on high-level middle- and long-distance runners and found strength training provided a “large beneficial effect” for running economy when compared to those who did not strength train.  Running economy is the amount energy used at a given speed, i.e. running efficiency. Blagrove et al. (2018) performed a similar analysis however they included more novice runners, as only 6 months of previous training was required for studies to be considered. The following was observed: running economy improvements of 2-8%, improved time-trial performance (1.5-10k) and improvements in other anaerobic performance measures.

How they Trained

Both reviews found 2-3 strength training sessions a week of had the best outcomes and that a minimum of 4 weeks was required to see results. All the studies used either heavy resistance training, plyometrics, or combined protocols and none of the protocols were clearly superior to the others.  There were quite diverse training regimens used however below are some “average programs” based on the similarities within the training categories. As a disclaimer: these descriptions are meant to give you a feel for how the studies set up their training programs; if you are new to strength training you should seek other resources (such as your friendly neighborhood sports PT) to design a safe, effective program appropriate for you as an individual. If you are new to strength training the good news is that your body will respond strongly to ANY small to moderate strength training stimulus, so aside from understanding safety guidelines program design shouldn’t be overly complicated.

                Heavy Resistance Training

- Load - Although maximal strength development benefits from >80% 1RM load these studies showed that more moderate loading 60-80%RM was sufficient to obtain the benefits to running.  

- Exercise Selection -  Every study used at least one multi-joint exercise including: squat, leg press, lunges, deadlifts, Romanian deadlifts, etc. Additionally, accessory isolation work was also used for the big muscle groups of the legs; calf strengthening was used in many studies due to its special role in running.

- Volume of Training – Per session start with 3-4 exercises (at least 2 multi-joint exercises) with 2-3 sets per exercise. Progress over the course of months to 4-6 exercises per session with 3-6 sets per exercise. Perform no greater than 15 sets per week for a given muscle group.

 

 

Plyometric Training

- Exercise Selection – The common exercises used were: counter movement jumps, squat jumps, single leg hops, broad jumps, and drop jumps (<36” box)

- Volume/Intensity of Training - start with 30 foot-contacts per session progressing to 60 contacts/session by the end of the second week. Progress gradually over the course of 9-12 weeks to 100-200 foot-contacts per session. Perform each exercise in sets of 4-10 reps with 2-3 minute breaks between sets.

                Combined Training

-   Perform a little under half of the volume of each program; start each session with    plyometrics and finish with strength training.

Why it Works

As previously mentioned strength training is well established in its ability to improve running economy, AKA running efficiency. The exact mechanism of this is not well understood however strength training is known to increase the stiffness of tendons (Bohm et al., 2015), and a stiffer tendon provides more “energy-free elastic recoil” or bounciness with each step. Other theories include improved neuromuscular efficiency (meaning the nerves become better at conducting signals), or that improved strength allows better form (for example, some runners have weak hips which causes sloppy/inefficient hip movements).

Final Thoughts

If your trying to improve your running performance the most important things you can do is have a well-designed running program, eat healthfully, and sleep enough. While there used to be some controversy, now the science is clear, one of the next steps you should take to improve running performance is incorporate strength training. Additionally, from my perspective as a physical therapist, strength training increases resilience to running injury. For example, 37% of all lower leg injuries in running are Achilles tendonitis cases (Taunton et al., 2003), and as previously mentioned strength training increases tendon resilience.  Even more convincingly Lauersen et al. (2017) found in their meta-analysis that strength training on average reduced sports-related overuse injuries by 50%!   Actually, EVERYBODY should perform some degree of strength training as it is promotes so many aspects of health and function, but that’s the topic for a whole different article…. Until then run fast and lift heavy!  

 

References

Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners. Journal of Strength and Conditioning Research,30(8), 2361-2368. doi:10.1519/jsc.0000000000001316

Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine,48(5), 1117-1149. doi:10.1007/s40279-017-0835-7

Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open. 2015;1(1):7

Taunton, J. E. (2003). A prospective study of running injuries: The Vancouver Sun Run "In Training" clinics. British Journal of Sports Medicine,37(3), 239-244. doi:10.1136/bjsm.37.3.239