Want to shave minutes off your race time? Strength training could be the key you’ve been missing. Let’s talk about why and how to implement strength training into your running program. 

Why you should add strength training to your running program

A common misconception is that lifting weights will cause runners to get too bulky or slow. Strength training won’t slow you down. In fact, strength training can make you a better runner by improving coordination and running economy, increasing endurance capacity and power and preventing injuries. This will help your runs feel better, keep you going longer, and reduce the risk of common overuse injuries. 

Strength training has been shown to improve performance, reduce risk of injuries, increase type II muscle fibers, increase power, increase endurance capacity, and increase lactate threshold, all making you a better, stronger, faster runner.  

Running economy + endurance capacity

Running economy is essentially how efficiently you can run. Good running economy means that you can run faster and longer with less effort. Poor running economy means that running may feel more laborious. Strength training improves neuromuscular efficiency, muscle fiber recruitment, and engagement to improve running economy.

Prevent injuries

Have you ever dealt with a muscle strain, shin splints, patellofemoral pain, or ankle sprain? While we can’t promise you’ll never get injured, we CAN help you prepare your body to handle greater loads and stress. We can train our muscles, joints, and connective tissue to get stronger, more mobile, and more resilient, which will decrease your likelihood of common injuries. 

Increase speed + power

Strength training can increase type II muscle fibers, which are our fast-twitch muscle fibers responsible for sprinting. This can help power you up a big hill or give you an extra push just before the finish line. Training for speed and power can also increase your turnover rate to make you a faster runner for longer distances and help you beat your PRs. 

How to add strength training to your running program

If you’ve ever followed a training program for a race, you know that having a well designed plan is crucial. If you follow a 5k training program but your race is actually a marathon, you might not get optimal results. If you don’t have an intentional balance of easy runs, long runs, intervals and speed work you won’t beat your PRs. 

The same is true for a strength training plan. 

Having a plan built specifically for your performance goals will help you reach your goals in the most effective and efficient way. 

The frequency, duration, intensity and type of strength training will depend on your goals and overall training plan, but as a general rule of thumb, you should be strength training two to three times a week for 30 minuntes to an hour.

Balancing your training plan with your running plan is key to avoiding overtraining and ensuring you have rest days built into your program. Depending on your overall training volume, you may need to reduce your weekly mileage or take out a running day to make room for strength training.

A good training plan will include functional movement patterns, accessory exercises to address individual weak points + sport specific exercises aimed at preventing common injuries.

Focusing on functional movement patterns will give you the most efficient workout. Those movement patterns include: squat, hip-hinge, single leg, push, pull, rotation, and anti-rotation. In addition to these foundational movements, you’ll also want to work on sport-specific movements to target hip flexor length and strength, lat + rhomboid strength + stability, glute power, and ankle flexion + extension.

Considerations

When designing a training program for runners, I consider the following:

• What are your primary and secondary goals?
• What level of experience do you have with running?
• What level of experience do you have with strength training?
• Are you racing throughout the year? How many races?
• When are those races? (We should taper leading up to your race)
• How often are you running?
• What is your training program? (I want to see the overall workload and balance between long runs, easy runs, tempo runs, intervals, hills)
• Are you doing other forms of cross training?
• Do you have a history of injuries, tightness, or pain?

FAQs

Do I need to lift heavy weights?

You should be challenging yourself and applying the principles of progressive overload to get stronger, but if your goal is to be a better runner, you don’t need to be training like a powerlifter. Your training should be a reflection of your goals. A variety of equipment and styles of strength training, ranging from light bands + body weight all the way up to heavy barbells, can be used as tools to reach your goals.

How many days a week should I do strength training?

Two to three days of strength training is a good rule of thumb, but it will depend on your training plan and overall training load.

How should I structure my workouts?

Sample Workout Plan

WARM UP:

Self-myofascial release (foam rolling), stability + mobility drills, dynamic movement

TRAINING:

2-3 sets of each exercise, 10-12 reps

1-2 mins rest between sets

Resistance training with functional movement patterns, accessory lifts to address individual weak points and runner-specific exercises to prevent common injuries

COOL DOWN:

Static stretching + myofascial release

What if I like running and lifting equally?

There are no rules here. You don’t need to fit yourself into a “runner” box or “lifter” box. You can enjoy both without feeling like you need to make one a priority over the other. 

You could also cycle your training. Maybe focusing on running in the summer when it’s nice out and then focusing on lifting in the winter. 

Should I taper my strength training like I taper my runs before a big race?

Yes! In the same way that you taper for a long race, you should taper your training along with that. Depending on the race you can reduce or eliminate strength training in the two weeks leading up to the race, as long as you continue to do mobility and stability training. 

Can you write a strength training plan to help me be a better runner?

Yes! At Ladies Who Lift, we offer customized training programs that are built specifically for your body and goals. Learn more here or sign up for a consultation.