Strength Training: Why I Lift Weights as a Runner

One misconception runners can fall into is that the only thing they need to be doing in training is running. Certainly, there is some truth to the idea that in order to get better at running you should run. But this can easily lead people to believe that the only thing that makes you better at running is, specifically, running.

It’s true that the majority of your time spent working out as a runner should be spent on the track, the trail, or the treadmill. Pounding the pavement is an essential piece of the equation, but it is not the only thing that matters. Other elements of the equation include nutrition and recovery, but in terms of working out it is vital that runners who want to take their performance to the next level take the time to get into the gym.

Strength training is a key baseline for most sports. Weightlifting helps with three specific competencies in running: Power and efficiency, economy, and injury prevention.

While running faster is the end goal of our training, lifting weights several days a week can help build power, a component of fitness difficult to build on the track, and efficiency. Composite lifts such as the deadlift and the clean and jerk help build explosiveness, which translates to a stronger transfer of power from your legs to the ground. This also helps increase your endurance in longer runs because it allows you to save energy on every stride, contributing to an overall increase in efficiency.

Research has shown that while VO2 max is essential to endurance, it is not the sole factor in performance. Over time, resistance training improves running economy by up to 8%. This is partially because as muscles in the leg become stronger they become better suited to support proper running technique.

Finally, perhaps the most important reason to incorporate strength training into your running plan is that it helps prevent injuries. Weightlifting can help you target weaker muscles more specifically. This is crucial to finding and eliminating weak points in legs and other muscles. Running puts a lot of strain on your ligaments, joints, and muscles. While your legs will become a bit stronger by running, cardio usually isn’t enough to strengthen them to the point where they can withstand constant running. By getting in the gym and strengthening the rest of your body you will be less susceptible to injury.

Of course, finding time to go to the gym on top of running four or five times a week can be tough. You should start adding in strength work gradually, perhaps with just one or two lifts per week. The main focus should still be on getting the miles in; think of your gym workouts as an accent or supplement to your main program.

At the end of the day, strength training is a great way to take your running to the next level. While you might not be able to fit it in all the time, definitely try to incorporate it into your program even if it’s just a quick pushup/squat circuit after a run.

If you liked this article, check out: The Dastardly Implications of Running too Fast.