Strength Training for Runners: The What
Hopefully you are here because you are stoked to get to strength training work after reading part one on the benefits of strength training for runners. If you missed it, go check it out now!
Interestingly, there is a fair amount of studies out there that found minimal benefits of strength training for improving running performance and injury prevention. The key difference in those studies and the ones that did find significant improvement is the type of strength training.
The most beneficial types can be broken down into three main categories:
HEAVY Resistance Training
EXPLOSIVE Resistance Training
PLYOMETRICS Training
In the world of strength and conditioning, there is a well supported principle known as SAID - Specific Adaptations to Imposed Demands. This means your body’s response to training is consistent with the type of loads you place upon it. If you want to become a stronger runner, your training should focus not on swimming, not on cycling, but on running, of course. This also applies to the types of resistance training in which you participate. Running is not fluffy, therefore, your strength training shouldn’t be.
A program can focus on one type or a combination of the above. As with any type of training, variation should be implemented throughout the calendar year and can be worked into and around race season appropriately. Let’s review what is meant by each type and a few examples of each!
HEAVY RESISTANCE TRAINING
Heavy in this case refers to the principle of progressive overload of foundational movements; i.e. squats, lunges, and deadlifts. These are staples in optimal programs for a reason - they load running-specific muscle groups. This does not mean go to your gym and throw 45 pound plates on a barbell to front squat if you are currently not participating in a strength training program.
There can be quite a bit of variation based on your current fitness level, goals, and familiarity with these movements. Do what feels challenging, but not to the point of failure. We will use dumbbell resisted movements to review some key points.
Dumbbell Squat
DO: Keep the chest tall, sit down while keeping shoulders and hips in a straight line, allow knees to translate forward, allow thighs to break parallel.
DO NOT: Allow heels to raise from the ground, shoulders to dump forward, or pelvis to rotate under (butt wink)
Dumbbell Romanian Deadlift
DO: Keep chest tall, hinge from hips while keeping knees softly bent and back flat, keep weight close to body
DO NOT: Dump forward from chest/shoulders, allow weight to travel away from body, arch through low back
Dumbbell Lunge
DO: Take a sizable step forward and focus on a full depth, downward motion. Keep both heels on the ground once the foot is planted.
DO NOT: Allow front knee to collapse inward, heels to raise, or shoulders to dump forward.
EXPLOSIVE RESISTANCE TRAINING
Explosive in this case is referring to power-driven exercises. This is where high school physics has a fun application, amiright? Power is essentially the act of moving a heavy load quickly through a set distance. Faster and heavier movement = more power production. In the referenced study, they use Olympic style lifts and movements such as squat jumps.
Olympic lifts include cleans, jerks, and snatches. These are complex lifts and require detailed training to complete properly and safely. There are many coaching details when talking about very heavy, competitive barbell Olympic lifting, but this can serve as an introduction to exposing yourself to these quick and powerful movements. The first two examples are movements that can be utilized as progressions into full Oly lifts or as standalone exercises in a comprehensive program. The latter two are examples where a foundational movement has a power focus.
Single Arm Hang High Pull
The “hang” or “power” positions refer to the starting position of the weight - i.e a power clean versus a hang clean. Hang is from knee high and power is from the floor.
For this exercise, hinge forward with back flat, core engaged, knees slightly bent, weight staying close to body. Once weight is around knee height, forcefully extend through your ankles, knees, and hips to pull the weight vertically upward. This force coupling is known as ‘triple extension.’
At the top of the pull bend the knees slightly in order to get ‘under’ the weight.
Kettlebell Power Clean and Press
As mentioned above, the power position is from the ground. The weight starts on the ground, directly below your chest with a flat back and core engaged.
The first pull is the act of forcefully extending through the knees to lift the weight from the ground while keeping the chest up and back flat.
The second pull occurs once the weight is at the ‘hang’ level where triple extension takes place. The torso becomes upright through this phase of movement.
The third and final pull refers to getting ‘under’ the weight. This occurs towards the top of the vertical movement produced by the second pull. Once the top of that vertical motion is met, quickly bend the knees to catch the weight from below.
Once the weight is caught, use the power from the flexed knee position to forcefully press the weight overhead.
Power Reverse Lunge Chop
Hold a weight with both hands, lunge back and rotate torso over front knee.
Aim to bring the weight towards the hip while keeping your eyes on the weight. Avoid allowing the front knee to collapse inward.
Squat Jumps
The weight here can be held either in front or on the shoulders. Same cues apply as a standard squat but here you are forcefully exploding upwards from the bottom of the movement.
PLYOMETRICS TRAINING
A plyometric exercise refers to a loading of the eccentric (lengthening) portion of a muscle contraction into a rapid transition into the concentric phase- i.e. jumping. Running is essentially jumping from one foot to the other so you can appreciate where the SAID principle applies here.
Plyometric training is a great opportunity to train into varying planes of human movement. While running is visibly a forward movement (although it doesn’t always feel like it on those hill repeats), it demands stability and strength from muscles that work side to side and rotational planes as well.
This mode of training also works the gastrocnemius/soleus complex significantly more than our first two types. This muscle group is imperative for the running athlete, particularly those with a history of lower leg injuries such as plantar fasciitis and Achilles tendinopathy.
Skater Jumps
DO: bend through outer leg and reach opposite hand towards foot, explosively jump sideways
DO NOT: jump outside of a controllable range
Spring Ups
DO: explode from bottom of movement, engage arms in reciprocal pattern, attempt to achieve some height in your jump
DO NOT: allow front leg to collapse inward
Plank Jack to Frog Hop
DO: stay strong and engaged through arms and shoulders, stay on balls of feet
DO NOT: dump into shoulders, allow back to arch
IN CONCLUSION…
It is recommended to avoid these intense types of training within 3 hours of a run to maximize both benefit and safety.
These are just examples of options. The possibilities are endless with implementing these types of training into your regiment. Remember, frequency, intensity, and chosen exercises should vary throughout the year.
If you are looking for more guidance on programming and workout styles, check out my Bulletproof Runner Program or email me at katie@trailblazeptw.com!
Peace, Love, and Strength Training,
Dr. Katie McWilliams, PT, DPT, CSCS
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References:
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2017). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(5), 1117-1149. doi:10.1007/s40279-017-0835-7
Worp, M. P., Haaf, D. S., Cingel, R. V., Wijer, A. D., Maria W. G. Nijhuis-Van Der Sanden, & Staal, J. B. (2015). Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences. Plos One, 10(2). doi:10.1371/journal.pone.0114937
