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Why Strength Training for Runners Increases Performance (and Prevents Injury)

Why Strength Training for Runners Increases Performance (and Prevents Injury)

Most people turn to running when they are looking for an exercise that gets them outdoors, provides a mental escape, and packs a major load of health benefits to boot.

Because running is already a full-body exercise with a heavy cardiovascular component, many athletes fail to look outside of it for additional training that compliments their efforts.

Strength training for runners is also vitally important for performance and injury prevention.

This guide will provide you with a solid reasons as to why you should be incorporating strength training moves into your program.

Read on to discover the many benefits of strength training for runners.

Getting Started with Strength Training

Athletes that are dedicated to the running–whether first staring out, or as an experienced, competitive runner–will often feel that they do not have the time to incorporate strength training into their planned sessions.

Find Time to Gain Strength

Training for endurance events can be scheduled as often as four or five times a week.

With that dedication of time, it can be easy to feel overwhelmed at the idea of adding strength training to the mix.

You can slip in a few bodyweight moves at the end of a short run, or include resistance training as part of an active recovery day.

Either way, it is imperative that you make time to focus on performance-enhancing strength training moves to build muscle endurance and prevent injury.

Strength Training: Not Just for Bodybuilders

It is a common misconception that you can either be a strength athlete or an endurance athlete, but not both.

It may be true that at the elite, competitive level it is very difficult to excel in both endurance and strength events; however, each form of training has its place in the other’s program.

Professional sports players, for example, spend a comparable amount of time in the gym strength training as they do on the field performing drills.

Strength training, also referred to as “resistance training,” is the process of improving the efficiency of these systems working together to increase the power and speed at which your body preforms the tasks you ask of it.

At the same time, strength training reduces the strain and pressure your body is under during the same movements.

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The Mighty Muscular System

The muscular system is one of the seven major systems of the human body; every movement your body makes is a result of the muscular system placing pressure on the skeletal system. [1]

Muscles are connected to bones using connective tissues such as tendons and ligaments. As the muscles contract and relax, the bones are moved, pivoted, and rotated to perform the desired movements.

Your muscular system is able to perform work in three different ways:

  1. Muscles can perform eccentric movements when they lengthen, or push forces away.
  2. Muscles can perform concentric movements when they shorten, or pull forces towards the body.
  3. Muscles can perform isometric work: they can hold weight as it is without any change to their length.

An example of this might be a person who performs manual labor as part of his or her daily professional work.

They lift, move, and hold heavy weights each day to perform their professional, everyday tasks.

Strength training for this worker would not only make these tasks feel easier to the worker, but they would also strengthen the body’s muscular, skeletal, and cardiovascular systems to a point where these tasks actually become safer as well.

As a result, this person is less susceptible to injury and their job performance can be greatly improved.

Additionally, they are able to move more quickly, carry heavier loads, and will become less fatigued throughout the work day.

How do you know what exercises are best for you and your running goals?

The many characteristics of the muscular system can be overwhelming.

There are specific exercises that will train your body to perform the three types of muscle movements; so, how do you know what you should be doing?

The truth is there are many exercises that you can do to help you strengthen your body. There are so many, in fact, that it is hard to know where to begin.

The goal is simply to make your body stronger so that it can perform to tasks you give it with more efficiency.

In short, placing any additional load on your body will help achieve that goal. Following a specific program, however, is like having a roadmap for the quickest and most efficient way to get there.

On an anatomical level, strength training carries multisystem benefits. Your muscles will increase strength with which to move additional loads.

The bones of your skeletal system will become stronger and less brittle, a common problem in older women. You cardiovascular system will improve as your heart adapts to the increase in blood volume and heart rate.

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All in all, strength training carries as many total-body benefits as running itself.

How Does This Apply to Runners?

Running places a huge demand on your body.

Your heart rate increases, the blood flow rate through your system increases, and your muscles and joints absorb the shock of each and every stride.

The same way resistance training for the manual laborer mentioned above will help increase his work performance, strength training for runners will do the same on short daily runs, as well as on long hauls and race days.

Running, in terms of the pressure and demands it places on the body can be repetitive.

The force of your body coming down on your knees, the tightening of your core to keep your balance, all of it is a constant demand on the body that requires each system within to work together in perfect harmony.

Injuries happen when there are imbalances within the system and one part of the machine is forced to compensate step after step after step.

Strengths training keeps your body’s systems in balance.

It keeps your muscles strong and your tendons and ligaments agile to accept the forces placed upon them; and, when done correctly, it can identify weaknesses before an injury has the chance to occur.

The Benefits of Strength Training for Runners

A body placed under any repetitive force will adapt. It is that simple, unfortunately.

As you perform the same movement over and over again, your body will begin to become more efficient at repeating that movement.

As a result, your body’s muscles grow less, strengthen less, and the benefits of the motion are reduced over time.

On the bright side, this adaptation is the reason why as you continue running, you can begin to run further and further each week.

A strength training program that works in sync with your running schedule can keep the progressive overload necessary to maintain the positive changes you saw at the beginning of your program.

Increase Your Performance

Balance, strength, and speed are three of the main components of running.

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Any exercises that focus on one of these three areas would be beneficial to runners.

Core Exercises

Core exercises such as planks, leg lifts, and many yoga poses will strengthen the body’s stabilizing muscles.

As you run, this can reduce sway from side to side, minimize back pain, and increase running efficiency.

The lower abs are used in running to pull the leg forward and up at the beginning of each stride. Leg lifts especially can help strengthen these muscles and reduce fatigue during this particular action.

Leg Exercises

An increase in leg strength will undoubtedly lead to faster run times.

Long distance endurance racers may not see their speed as strength, but strength and power training can greatly improve running performance by increasing muscle endurance for long runs.

Squats, leg curls, box jumps, calf raises, and lunges are all good options for increasing the muscle strength and explosive power of the quadriceps, hamstrings, and calves.

Strength Training on Cardio Machines

As mentioned earlier, running can sometimes place grueling, repetitive stresses on your joints, especially when you are dedicated to running four or more times each week.

As an alternative, you can easily get a significant strength workout on an elliptical or stationary bike by using the high resistance and incline settings on the machine.

By swapping one short run each week to a workout of equal exertion level of a different format, you will create muscle confusion in your body and counteract the running adaptations in your body.

The high resistance and steep incline (if available) are a great strength training workout for your legs and arms. Furthermore, short periods of increased speed and intensity, also known as interval training, can aid in your cardiovascular training as well.

Strength Training in Runners Reduces Off-Time Due to Injury

The most common reason runners give for foregoing strength training is a lack of time; they often feel their training time is better spent logging miles on the roads or trails than in the gym.

The truth is, preventable injuries due to overuse, under-recovery, and muscular imbalances will take you out of the sport for far more time than alternative training ever will.

It is worth the time spent now on maintaining a healthy internal balance to save the time you may spend recovering from an injury down the line.

Full Body Workouts for Fast Results

For athletes who want to most bang for their buck in terms of injury prevention without taking too much time away from their running, full-body workouts are the way to go.

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Bodyweight exercises such as push-ups, burpees, squats, walking lunges, mountain climbers, and plyometric moves can burn calories, increase cardiovascular performance, and increase strength while exercising stabilizing mechanics and maintaining the injury-preventing benefits of cross-training.

Strength Training Doesn’t Equal Bulk

It would be imprudent to ignore that some people run because they want to maintain their weight and achieve a certain appearance; not every runner is ramping up for competition.

Elite endurance athletes are often known for having long, thin, sleek bodies that seem to move with weightlessness.

For runners who got into the sport for body aesthetics, strength training is a turn off because of the popular belief that with muscular strength comes a larger, “unfeminine” body frame; this is blatantly untrue.

The Difference Between Strength and Hypertrophy Training

Hypertrophy, or the literal growth of muscle in size, and strength are NOT the same thing.

Strength and hypertrophy are actually two different goals that are achieved with two different methods of training.

Strength training, when done properly, results in what most people refer to as the “toned” look.

Usually, the definition you see in muscles is actually a result of body composition and body fat percentage and not strictly due to increase muscle mass or strength.

Make Strength Training a Priority

It is understandably hard to find time to fit in even 30 minutes of strength training each week in addition to the tens of miles you may already be running.

However, dedication to these strength training sessions three to four times each week can increase your running performance exponentially.

As your muscles grow stronger you will find yourself less winded coming over hills that used to slow you down.

You will be able to run further with less fatigue because of the improvement in muscle endurance, and you will beyond a doubt be less susceptible to injuries that common among endurance athletes.

The balance and stabilization benefits you will get from core exercises will help your body move more fluidly, reduce back pain, and increase recovery time between runs.

Finally, just as you would never skip a proper warm up or cooling stretch before and after a long run, you should not ignore the injury-preventing benefits of strong, balanced muscles. They are built to carry the load of your body over all the miles you run.

For more tips and tricks on how to stay healthy, follow us on Twitter! Also, check out Dr. Jamie Schwandt’s article on an amazing strength-training move, the Power Pushup .

Reference

More by this author

Lisa Patten

ACE Certified Personal Trainer and Professional Fitness Writer

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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