Why Should Runners Do Strength Training?
There are several reasons why strength training is beneficial for everyone:
- Maintains bone density
- Keeps the muscle-tendon complex strong
- Maximum strength starts to decline from the age of 40
For athletes, strength training offers even more advantages:
- Injury prevention
- Improved performance
Running is a repetitive sport with a very high impact load on the muscles, tendons, and bones. With each landing, the body sometimes has to absorb up to six times the body weight (BW). At an average running cadence of 170 steps per minute, a 60-minute run results in 170 × 60 = 10,200 landings (× 6×BW). This significantly increases the cumulative impact on the body.
Additionally, each landing on one leg demands a lot from core and hip stability. When these areas are dynamically strong and stable, the legs are less likely to suffer from overuse injuries.
Strength training ensures that muscles and tendons can handle this load as effectively as possible. Since running is an endurance activity, it does not develop the necessary strength to make the muscles significantly stronger. Simply running will not build strength.
What Kind of Strength Training?
Since running is primarily an endurance sport, you do not need bodyweight or endurance-based strength training. Instead, focus on heavier strength training, performing only 6-8 repetitions per set.
Lifting heavier weights forces the muscles to recruit more muscle fibers. The more fibers activated within a muscle, the greater the force output. This does not increase muscle size but improves muscle efficiency.
If you're new to strength training, it's best to start with bodyweight exercises and gradually build up with weights before transitioning to heavier strength training.
Besides heavy strength training, plyometric training is another essential component. This type of training optimizes your body's elastic system (like a spring), making you run more efficiently and with less energy expenditure. Your regular runs will feel easier, require less energy, and result in a lower heart rate.
Plyometric training consists of exercises with short ground contact times, such as running drills, jump training, and jump rope exercises. These exercises put a high demand on the muscle-tendon system, so it’s important to build up gradually if you're new to them.
For trail runners, strength training is an excellent way to prepare for steep mountain trails, especially in a flat country like the Netherlands. Strength training benefits both uphill and downhill running.
Ready to Get Started?
Are you that runner who knows strength training is important but doesn’t know how to start? Let me know!
Here are two options if you’re ready to begin right away:
TrainingPeaks Strength Program for Trail Runners
I recently designed a 20-week strength program on TrainingPeaks, primarily for trail runners. This program is suitable for both beginners and experienced athletes in strength training.
The program includes:
- 1x running drills (home-based)
- 1x stretching program (home-based)
- 3x strength training in the gym
- 3 blocks of 6 weeks, followed by 3 weeks of variation/progression
- A transition week every 6 weeks
- Includes a cardio plan for uphill training (stairmaster, treadmill, and cross-trainer)
🔗 TrainingPeaks Strength Training for Trail Runners
Strength Training in a Coaching Program
Prefer a fully customized plan? You can choose a personalized coaching package that includes:
- Individualized running plan
- Tailored strength training, based on injury history and running goals
