Strength and Training to Improve Your Running Performance: Part 2

How do you integrate strength training into your running program?

This is where things can get complicated.  There are many forms of strength training out there.  How do you know what types of exercises to use?  Read more…*Please consult with your doctor, physician or other qualified health professional before attempting these exercises.

First of all let me suggest a few exercises that, when performed properly, should have a positive effect on your running.  Note that these exercises all involve the use of free weights, using machine based exercises to improve your running is counter intuitive and does not work.  Your body adapts very specifically to the type of training you perform and your strength training exercises need to mimic as closely as possible the movements used while running.

Sitting on a bench and doing leg extensions does not relate to what is happening to your leg while you are running.  These are by no means the only exercises to use, just some examples:

• Back Squat
• Front Squat
• Step up to Bench
• Lunges
• Deadlift
• Upright Row

For the more experienced try incorporating more explosive type training:

• Power Clean
• Split Jerk
• Walking Lunges
• Split Leaps
• Push Press
• Single-leg Bounding
• Hurdle Bounds

When incorporating strength training into your training regimen try to perform the sessions on separate days, if this isn’t possible try to have at least 8 hours recovery time between strength training and endurance training sessions (i.e. run in the morning, gym in the evening).  Set up you strength training so that it matches your run program.  When you are doing your long slow distance base training this is a good time to work on your strength training endurance.  Use lighter weights with higher reps (15-20 reps for 2 or 3 sets).  When you are getting closer to competition and your running volume is lower and the intensity is higher (interval-type training) incorporate more explosive training with heavier weights and lower reps (6-8 reps for 3 sets) and incorporate some plyometrics as well.  For all the recreational runners and weekend warriors let me suggest that you use a balanced approach to your training.  Try to add 1 or 2 strength training sessions per week.  Use a variety of exercises beginning with lighter weights and higher reps and progressing to heavier weights for fewer reps.  For all those who are inexperienced with strength training exercises it is in you best interest to seek some advice from a qualified professional to help ensure you are performing your exercises correctly and that you are incorporating the correct variety of exercises in order to train all the necessary types of movements for running.  Be sure to add some exercises to develop torso strength in all phases of your training.  These exercises will help you maintain postural control while running and include some of the following:

• Prone Plank – front and side
• Back Extensions
• Medicine Ball Twisting Movements
• Glute/hamstring bridges

Let me summarize by reiterating a few key points as to why strength training is important to runners.  Research is providing strong evidence to support improved performance following strength training as a result of improved running economy.  Research has also demonstrated the positive effects of strength training on injury prevention.  Strength training will help you to remain injury free and make you a faster runner.  Your resistance training should follow your running training, in that when you are training for endurance strength train for endurance, and when you are training for improved speed strength train for speed and power.  Try to separate strength training and running sessions by at least 8 hours.  Get qualified advice to help you maximize the benefits strength training has to offer.