Incorporate Strength Training into a Running Routine
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Strength and power are not usually associated with running, yet, these physical qualities are fundamental to running performance and injury prevention. Strength exercises can vary largely in difficulty, technique and weight added. Resistance training has a wide range, from body weight exercises such as push-ups to barbell exercises such as the bench press, and even to exciting functional movements such as sandbag carries.
Wild Free Organic Running Series:
Incorporate Strength Training into your Running Routine ✅
From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!
Why Add Strength Training to a Running Routine?
Strength and power are important to prevent injury and maximize performance for runners, and the answer lies in the physics of running. It revolves around something called “ground reaction forces”. To put it simply, these are the forces that the foot puts on the ground when landing. In return, the forces from the ground are returned to the foot. It has been shown that when the foot strikes the ground, up to 3 times body weight forces are exerted on the leg and foot hitting the ground (1)! Therefore, strong leg muscles are better able to withstand that amount of repetitive force making the runner less likely to get injured. Also, the more force a runner can place on the ground, the faster they will run (2). So if that has you confused, don’t worry. After you perform the following exercises you will see first-hand how strength training can help.
It is recommended to do these exercises after a run or on a separate, non-running day. Incorporate them into your morning routine. Resistance training, although very beneficial, will tire the muscles used for running. Running with fatigued muscles can change ones running form and increase the risk of injury (3, 4). For advanced trainees, it is important to have a day or two dedicated to weight training per week. This can be after an easy jog instead of a run. A lifting session is not meant to be done on ones dedicated rest day.
Below is an example of what to add in after a run. Paired with a 5k running plan and proper diet and your results will be striking. Many of the basics (the push-up) are explained in a way to make them easier to perform and better understood how to progress. There are also new movements most runners have never performed before.
Beginner Strength Training for Runners
Whether you are an elite marathoner or just got of the couch for the first time in 5 years, the following exercise are an essential starting point for your exploration into strength training.
2x a week perform the following circuit. Focus on proper form, consistent breathing, and don’t rush through the exercises.
Squats 3 x 10-20
Push-ups 3 x 0-20
Lunges 3 x 10-20
Note - sets x reps (i.e. 3 x 10 is three sets of ten repetitions)
Exercise: Body Weight Squat
To perform this exercise for the first time it is often helpful to have a chair behind you as you sit back. The movement should mimic sitting into a chair, using your legs to control the motion on the way down. Once your behind touches the chair, stand back up using just the strength of your legs. Squats strengthen the large muscles in the legs that are responsible for generating power. Try starting with 3 sets of 20 repetitions with about 30 seconds rest between sets.
Exercise: The Push-Up
Don’t start thinking this deadly gym class favorite has come back to haunt your dreams. No need for struggling to hold a proper form or suffering with your knees on the hard ground. We are going to make it easier and hopefully more fun by using the negative push-up. First, start at the top of the position and lower slowly to the ground. Then to get back to the starting position, role up using your legs and abs. The purpose of negative push-ups is to maintain the form while on the eccentric (downwards) part of the movement. You will be able to take on regular push-ups after being able to do several of these. Begin with 2 sets of as many repetitions until fatigue, and as you build strength in your arms, shoulders, and chest, you can add more sets and reps.
Exercise: Lunges
Along with the squat, this leg exercise is great for runners. It will build power in the legs and can be altered to make it more difficult as you progress. The movement of the lunge is done by stepping out with one leg and letting the other knee gently move toward the ground. The “stepped out” foot is then brought back to place the feet together. When done properly this movement should not put stress on the knees or ankles. When you can do 20-30 consecutive lunges, then a jumping lunge can be integrated into the routine. Adding a jump in the movement will further develop the explosive leg muscles used in running.
Intermediate Strength Training for Runners
Once you have mastered the basics for your chest and legs, the following exercises will further challenge your strength and power systems, especially those of the back and core, pushing your running PR’s lower.
Combined with the above beginner routine, 1x a week perform the following circuit. Focus on stability through the midsection throughout all the movements.
Australian Pull-Ups 3 x 10-20
Hollow Body Holds 3 x 10-30 secs
Burpees 3 x 10-50
Exercise: Pull-ups/Australian Pull-up
Another body weight classic is the pull-up. No need to fear if you are not quite ready for a full on pull-up. There are many other variations that work the same muscles and movement patterns. In order to bust out perfect chest to bar reps, your whole upper body must be able to generate coordinated force. Progressing through exercises ensures this is an easily accomplished goal, only requiring hard work and commitment.
The Australian Pull-Up can be used if you are new to upper body pulling movements such as the pull-up but you are not strong enough to do a pull-up. After progressing to 10-15 repetitions continuously with good form, your arms will be ready for any hill out there!
Exercise: Hollow Body Hold
Gymnasts and divers are very familiar with the pleasant burn from this abdominal strengthening movement the Hollow Body Hold. This involves lying on your back with the hands and feet off the ground about 8-12 inches. Not to bad right? Just wait. To make it harder, contract and stabilize your core, starting to rock back and forth like a see-saw on your whole back without bending in the waist or letting the feet/hand touch the ground. This movement takes time to learn but the effort is worth the results, namely a stronger, more defined midsection!
Exercise: Burpees
Simple yet effective, burpees can be done anywhere or everywhere. Start in the push-up position and lower to the ground. Push to the starting position, and then jump the feet to the hands in one fluent motion. Now stand up and finish but jumping in the air with the hands over the head. After landing, place the hands on the floor and step the legs back. Now repeat that!
Not only can these be used to improve fitness but also to measure it. For women, doing 40-50 in a 3 minute period indicates that you are fitter than average (5). This movement may involve a small learning curve, but there are many ways to make this movement easier and manageable for just about anyone.
Advanced Strength Training for Runners
Kettlebell training and running go hand in hand!
Once you’ve progressed through the basic and intermediate routines, you can start to experiment with more complex strength training movements.
Do not rush learning and mastering the basics! Basic strength exercises can be scaled and modified for a long time, really it is a life long learning process.
Combine the below routine with the beginner routine (1x a week) and the intermediate routine (1x a week). Perform the following exercises to completion one after the other, focusing on building full body power and explosiveness.
Power Cleans 3 x 5
Head Bangers 3 x 8
Single Arm Dumbbell Snatch 3x15
Exercise: Power Cleans
Rarely are runners ever introduced the explosive, whole body movement known as the Power Clean. As far as strength, power, and muscle development goes, power cleans checks all the boxes. Like most barbell lifts it is best to learn the movement from an experienced lifter. Hire a coach so you can learn how to perform the movement correctly, effectively, and safely. It is recommended to start very light, starting with 3 sets of 5 reps. The time invested into this movement will pay dividends on the race course. Especially for a strong finish.
Exercise: Head Bangers
Head Bangers are a modification of the infamous pull-up. Start with pulling up on a bar to place your chin over it. Then push your body away from the bar as far as possible followed by quickly pulling yourself back to the bar. This should all be done without letting your chin fall below the bar.
There are many variations to this motion including changing the grip on the bar or leg position. When first starting this movement, aim for 3 sets of 8, and following the principle of progressive overload, add a few more reps each week.
Exercise: Single Arm Dumbbell Snatch
Coordination, speed, and strength are what you will develop with the Single Arm Dumbbell Snatch, and it’s imperative you perform this movement safely. Single arm dumbbell snatch
This lift can be done with lighter weights at first and increased after gaining experience and proper patterning.
Become a Multi-Disciplinary Athlete
Whether you’re new to running or an advanced trainee, you’ll benefit from incorporating proper resistance training into your wellness routine.
Strength Training builds muscle, burns body fat, ramps up your metabolism, and strengthens your skeleton, tendons/ligaments, and fascia.
Strength training the right amount will make you a better runner, and a healthier person.
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References:
1. Cavanagh, P. R. & Lafortune, M. A. Ground reaction forces in distance running. J. Biomech. 13, 397–406 (1980).
2. Nagahara, R., Mizutani, M., Matsuo, A., Kanehisa, H. & Fukunaga, T. Association of Sprint Performance With Ground Reaction Forces During Acceleration and Maximal Speed Phases in a Single Sprint. J. Appl. Biomech. 34, 104–110 (2019).
3. Gerlach, K. E. et al. Kinetic changes with fatigue and relationship to injury in female runners. Med. Sci. Sports Exerc. 37, 657–663 (2005).
4. Christina, K. A., White, S. C. & Gilchrist, L. A. Effect of localized muscle fatigue on vertical ground reaction forces and ankle joint motion during running. Hum. Mov. Sci. 20, 257–276 (2001).
5. BMI, Endurance-strength Abilities, Female Students, Health-related Fitness. Int. J. Sports Sci. 9 (2013).
Carter Denne
Carter Denne is a physician with a Masters Degree in health science. With a strong background in athletics and sports science, Carter applies his health and wellness knowledge in his career and through educating others.
You can follow and connect with Carter through his Instagram @carterdenne.
