Resistance Training for Runners

Think running is just about pounding the pavement? Think again! While logging miles is crucial, resistance training can be a game-changer. It strengthens muscles, prevents injuries, and improves overall performance. Whether you’re a weekend warrior or an aspiring marathoner, adding strength training to your routine can take your running to the next level. Let’s dive into how and why resistance training for runners is necessary and why you should make it part of your weekly workout routine.

Why Runners Need Resistance Training

I love this topic because I feel like runners don’t like lifting and lifters don’t like running. It’s like we are part of this club, and lifters aren’t allowed entry and vice versa. I personally did not like lifting weights because I thought it would make me bulky and slow especially being a female. This is a common misconception within the running community, and I am guilty of developing this belief system myself. The truth is resistance training complements running by enhancing strength, endurance, and efficiency. Some reasons you may want to include resistance training in your weekly routine as a runner are as follows:

Injury Prevention

Based on research, one of the main reasons why running injuries occur is because of muscle imbalance. While running injuries may seem inevitable, resistance training can help to reduce our risk of injury by strengthening our muscles, tendons, and bones.

Improved Running Economy

Stronger muscles require less effort, making each stride more efficient.

Increased Speed and Power

Building strength, especially in the lower body, translates to faster sprints and stronger finishes. Building upper body strength also helps with posture and stability.

Better Endurance

Stronger legs and core muscles help maintain good form, delaying fatigue especially on long runs.

How Often Should Runners Do Resistance Training?

I know you’re probably thinking, “ahh boy, another set of workouts to add to my already busy schedule.” Honestly, you don’t need to live in the gym to reap the benefits of resistance training. Aim for two to three sessions per week, focusing on full-body strength. Sessions should be 30-45 minutes long to complement, not hinder, your running schedule.

Best Approach:

• Strength train on non-running days or after easy runs.
• Focus on compound movements that work multiple muscle groups.
• Use bodyweight, resistance bands, or weights—whatever fits your level.

Best Resistance Training Exercises for Runners

Not all strength exercises are created equal for runners. The goal is to build functional strength that improves running mechanics. Here are the top moves to include:

Lower Body Strength (Power and Endurance)

1. Squats – Builds leg power and stability.
2. Lunges – Strengthens glutes, quads, and hamstrings while improving balance.
3. Deadlifts – Boosts posterior chain strength, reducing injury risk.
4. Step-Ups – Mimics running motion and enhances single-leg strength.

Core Stability (Stronger Posture, Less Fatigue)

1. Planks (Front and Side) – Improves overall stability.
2. Russian Twists – Strengthens obliques for better running posture.
3. Hanging Leg Raises – Engages the lower core for better form control.
4. Pallof Press – Builds anti-rotational strength to prevent wasted energy.

Upper Body Strength (Stronger Arms for Efficient Strides)

1. Push-Ups – Improves arm drive and shoulder stability.
2. Rows – Strengthens the back, aiding good posture.
3. Overhead Press – Enhances shoulder endurance for long runs.

Plyometrics (Explosive Power and Speed)

1. Box Jumps – Develops explosive strength for faster strides.
2. Jump Squats – Improves leg power and endurance.
3. Bounding Drills – Enhances running efficiency and stride length.

How to Incorporate Resistance Training Without Overtraining

As runners, we place a lot of strain on our legs and other parts of our bodies, so balancing resistance training is key. Here’s how to do it right:

• Prioritize Recovery: Don’t lift heavy the day before an intense run.
• Focus on Quality Over Quantity: Two to three well-planned sessions are more beneficial than daily, exhausting workouts.
• Adjust Based on Training Cycles: During race prep, reduce strength volume but maintain intensity.
• Listen to Your Body: Soreness is normal, but excessive fatigue signals a need for rest.

Common Myths About Resistance Training for Runners

“Lifting Weights Will Make Me Bulky”

Not true! Runners won’t bulk up unless they follow a bodybuilding program. Strength training builds lean muscle that enhances performance.

“Running Alone is Enough for Strength”

While running strengthens some muscles, it neglects others. Resistance training addresses these imbalances, preventing injuries.

“Strength Training Will Slow Me Down”

Actually, the opposite! Stronger muscles generate more power, making you a faster, more efficient runner.

FAQs About Resistance Training for Runners

1. Can I do resistance training and run on the same day?

Yes! It’s best to strength train after an easy run or separate the sessions by a few hours.

2. Should I lift heavy or do high reps?

For endurance, use moderate weights with higher reps (10-15 reps per set). For power, heavier weights (4-6 reps) can be beneficial, but avoid maxing out.

3. What’s the best type of resistance training for beginners?

Start with bodyweight exercises like squats, lunges, and planks. Gradually add resistance as you build strength.

4. How long before I see results?

Most runners notice improved endurance and strength within 4-6 weeks if consistent.

5. Should I do resistance training year-round?

Yes, but adjust intensity based on your running schedule. During peak race season, reduce volume but maintain strength.

Final Thoughts

Resistance training for runners isn’t just an extra—it’s a tipping point! Whether you want to run faster, go longer, or avoid injuries, incorporating strength exercises will elevate your performance. Start small, stay consistent, and watch your running improve like never before. I hope you enjoyed reading this blog post as much as I enjoyed writing it. Let me know in the comments some of your favorite resistance training exercises!

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