Designing
a strength training program for runners isn’t easy. Research has just scratched
the surface on how to apply strength training to running.
Our
goal with resistance training is to improve performance and reduce the risk of
injury. In order to improve performance we need to be able to recruit a high
number of motor units. This is done through lifting heavy weights or moving
very fast. Reducing the risk of injury is done by working on muscle imbalances
and developing the strength of the tendons and ligaments through low to
moderate resistances.
Running
Specific Exercises
A
common complaint with strength training exercises is that they’re not sport-specific.
I agree! The goal of strength training is to develop general qualities in the
muscles, tendons, and ligaments. Additionally, there are some risks to
performing loaded movements that mimic a sport movement: there’s some research
that indicates that this may interfere with skill development. Another
potential risk is that of developing an overuse injury. So, instead of looking
for movements that mimic the running motion it’s best to utilize exercises that
focus on simultaneous extension of the hips, knees, and ankles. As the season
progresses the focus shifts from slower movements to faster movements. For
example, the emphasis can shift from squats to Olympic lifts to plyometrics.
Frequency
Weightlifters lift weights as often as twice a day, and team
sport athletes typically lift 3-4 times a week during the off-season. I believe
runners should perform two days of strength training per week. Once a week is
so infrequent that it may cause excessive muscle soreness after each workout.
Three sessions is probably unnecessary as a little strength goes a long way and
more strength training eats up time and energy that could otherwise be devoted
to running more. After all, running is the most important part of the program!
Volume
Strength/power athletes
often perform more than 5 sets of the key exercises. For runners I use no more
than 3 sets. The number of repetitions per set is determined by the training
phase, exercise, and experience.
Power
Training
The
highest recorded power outputs in any movement occur during the Olympic lifts. Thus,
if you have access to someone who can teach them then use them. If not,
plyometrics are still an excellent choice. Start with box jumps and then work
up to continuous hurdle hops on one leg. Avoid depth jumps as they should be
left for very strong individuals (ex. A below parallel double bodyweight
squat).
Power
exercises should be performed for very low reps (1-5 for Olympic lifts and 5-10
for plyometric exercises) to maintain a high level of quality and safety.
Strength
Training
Both
bilateral (performed on both legs) and unilateral (performed on one leg) lower
body exercises are great. Bilateral exercises such as the squat and deadlift
not only train the legs, but stress the core muscles as well. Unilateral
exercises such as the lunge, single leg squat, and single leg deadlift develop
leg strength and challenge hip and core stability. Unilateral exercises are
great for those with back pain. If you don’t have access to a strength coach
the best options are front squats and unilateral exercises. Avoid the deadlift!
Most
runners should perform strength exercises for 5-8 reps per with a 1-2 sec eccentric
phase (i.e. the lowering phase) and then moving as quickly as possible while maintaining
good technique during the concentric phase (i.e. raising the weight). The squat
and deadlift can be performed for lower reps once the runner has developed good
technique and a solid base of strength.
Joint
Health
Although
training in the 8-12 rep range (at the same speed as in the previous paragraph)
isn’t as effective at developing strength it can improve joint health by
developing tendon and ligament strength. I usually leave this loading scheme
for unilateral exercises.
Upper
Body Exercises
While
the upper body doesn’t provide propulsion, its movements certainly have an
effect on how the lower body works. Thus, I include upper body strength
exercises, but with lower emphasis.
Isolation
Exercises
For
the most part athletes want to avoid isolation exercises as the brain only
knows movements not muscles. However, certain muscles tend to become weak and
may benefit from isolation work, while others develop excessive tone. Of
particular importance are the gluteus maximus and external obliques as well as
the hip abductors and external rotators. Exercises such as the glute bridge,
clam shell, plank variations, and the band resisted shuffle are great for
improving form and preventing injuries. These exercises can be done for 10-30
reps per set.
In order to improve performance and prevent injuries runners should perform two strength training sessions per week focusing on movements that train triple extension with accessory exercises focusing on hip and core strength.
Stay fit,
Jonathan Pratt
