Strength Training for Runners (Part 1)

Strength training is a highly debated topic amongst runners; some believe it’s a waste of time and could hinder performance, whereas others swear by it. The former group either hasn’t tried strength training or tried and failed. There are a lot of misconceptions surrounding strength training for runners and even many elite runners are performing poorly designed workouts with poor exercise technique. If you’re not willing to perform a strength program designed by someone who dedicates their life to learning about strength training, then you are probably better off not strength training. However, strength training for runners is supported by the scientific literature and performed by many of the most successful runners of all time. Here are some notable runners that follow(ed) a strength training program:

Herb Elliott: 1960 Olympic 1500 m champion, undefeated at 1500 m and the mile

Sebastian Coe: 1980/1984 Olympic 1500 m champion/800 m silver medalist, world record holder at 800 m (16 years), 1000 m (19 years), 1500 m, and 1 mile

Hicham El Guerrouj: 4 time world 1500 m champion, 2004 Olympic 1500 m/5000 m champion, current world record holder at 1500 m, 1 mile, and 2000 m

Mo Farah: World and Olympic Champion at 5000 m/10000 m

Paula Radcliffe: Current women’s world record holder in the marathon

Sebastian Coe left no stone unturned. Coe could squat to below parallel with 190 lbs for 5 reps at a bodyweight of 130 lbs (Martin and Coe, 1997).

In Part 1 I will discuss common reasons runners avoid strength training. Part 2 will discuss the benefits of strength training for runners, and Part 3 will discuss how I program strength training for runners at Pratt's Pro Fitness.

Common Reasons Runners Avoid Strength Training

Fear of Bulking Up

Having large muscles does indeed hinder running performance, but don’t worry. Much to the chagrin of many teenage boys gaining muscle mass isn’t easy. Significant muscle hypertrophy requires hard work, a good program, the right diet, and good genetics. The difference between a strength training program for runners versus a program for bodybuilders, weightlifters, powerlifters, strongmen, or even team sport athletes is that the program for runners involves lower training frequency, duration, and rate of perceived exertion (RPE). In addition, high volumes of running is counterproductive to building muscle (Joyce and Lewindon, 2014). With the right program the runner will gain strength with little to no gains in muscle mass.

They tried and failed

Runners often fail with strength training, because they do too much volume. Running is an endurance sport so it makes sense to train for muscular endurance. So, you look up how to train muscular endurance and sources may tell you 3 sets of 20 reps at 30-50% 1RM. Twenty reps is too many to develop strength and too few to develop endurance for a sport that requires hundreds to thousands of muscle contractions (Joyce and Lewindon, 2014). This type of work also develops a lot of fatigue. Instead, muscular endurance can be built by performing hill repeats or performing long runs and tempo workouts on hilly courses.

Another mistake runners make is that they train too hard in the weight room. The most important part of a runner’s program is the running component. Strength training is important, but working too hard in the gym uses up energy that could be better directed toward your running. A little strength goes a long way!

Runners also fail to see improvements with strength training, because they train on their own with a poorly designed program. I’ve even seen videos of elite runners performing exercises poorly. Other runners will perform exercises that are too advanced for their level of strength, perform bodybuilding routines, or train with too much volume. No wonder strength training doesn’t work for runners!

This is how most people look when performing the inchworm a push-up

Risk of Injury

Lifting weights happens to be one of the safest physical activities one can do when properly supervised. Hamill (1994) showed that the risk of developing an injury while training for the sport of weightlifting or engaging in weight training was significantly lower than training for running or any of the team sports. Weight training is also good for young athletes. A meta-analysis published in the journal Pediatrics collected 60 years’ worth of research showing that strength training – including with weights – was both safe and effective for ages 6-18 (Behringer and Colleagues, 2010).  

Believing that hills are all you need

Some runners will develop enough strength from hills to run well and stay injury free. I can’t deny that there are a number of elite runners that have succeeded using hill work instead of weight training. However, I can’t promise that you will achieve the necessary level of strength without weight training. In 2011 I removed weight training from my program to test the efficacy of solely using hills for strength training. Not only did I notice the strength loss, but I didn’t even feel well. In addition to hills, certain weight training exercises may be needed to fix the muscle imbalances that have been causing your injuries. 

In conclusion, there are numerous reasons why runners avoid strength training due to misconceptions and poor programming. 

Stay fit,

Jonathan Pratt
Pratt's Pro Fitness