What’s the One Thing Missing from Most Runners’ Training Plans
In a world full of running coaches, running apps, coach-to-5k training plans, and an internet full of fitness influencers, what is the one thing that still seems to be missing from more running plans?
Long story short: strength training 💪
When I first began my running journey, the information readily available to the gen-pop online about marathon training was fairly limited.
For my first few marathons, I followed an online, one-size-fits-all training plan I downloaded for the entire training cycle at once, which mostly consisted of a steady increase in miles each week and very limited strength training. I think the most strength training I did when following these plans were a very half-hearted couple of sets of glute bridges, sit-ups, and some bodyweight clamshells: not nearly enough to support the amount of miles I was putting on my legs each week.
Solely hitting the pavements Was not enough…
Did I notice anything off about this training regime at the time?
No, but for several key reasons.
The first being that I was very green to the running space. While I had been an “athlete” my whole life, so was not completely new to running and spending time on the pavement, my legs were new to the whole distance-running thing, so they were able to withstand the impact without having years of repeated stress on them (yet).
Secondly, I was young! I was in my early-to-mid twenties, and we all know how invincible our bodies feel when we are that young. I was able to stay up ungodly late going out with friends, drink about an ounce of water all day, not properly stretch or warmup, and still crush a long run in the morning. Ah, to be young again.
Thirdly, I simply didn’t know I was doing anything wrong! All of the running plans I found online prioritized running only, and made it very clear that strength training should be secondary at best.
Fast forward a few years to 2013, when the concept of HIIT-training (à la Barry’s) came into the picture. With the rise in popularity of workouts that were a combination of weight training and running, my interest in strength training started to grow. Before these workouts to provide some structure to my routine, my experience in the gym was all over the place. I would go into the gym, do a few bicep curls and leg extensions, wander around a little, and call it a day.
When Barry’s came into the picture (and I ultimately started teaching there after getting my strength certifications!), I began to embrace the balance of strength and running and reaping the benefits of adding weight training to my routine.
What are the benefits of strength training for runners?
So what exactly are the benefits of strength training for runners?
According to Runner’s World, strength work “prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency.” Adding in weight training just several times a week prevents injury and helps you run faster? Sign me UP! Additionally, according to Dr. Kenji Doma for Runner’s World, “incorporating weights into your regular exercise routine has been proven to increase your speed and VO2 max," because “your muscles don't need to expend as much energy to hit a certain pace.”
With all this evidence that strength training has multiple benefits for runners, what is a good balance of strength training vs. running?
For the runners I coach, I typically build in two to three days of strength training per week. For runners just starting out on their running and/or strength journey, I typically encourage a bodyweight workout to start, eventually adding weights or resistance bands. And these workouts do not have to replace running days—as long as you’re not overdoing it. I usually tell runners to dedicate one day just for strength work (typically a lower body strength day), one day for cross training (I strongly encourage strength or cardio work that has low impact), and one day that is a combination of running and strength, like a HIIT workout or 20-30 minutes comfortable pace followed by a full body strength workout.
Running is a full body sport
And when planning strength workouts, what should runners focus on?
The obvious answer would be legs/lower body, right? Incorrect. Running is a full body sport, which means you need to develop strength overall, not just in your legs! Plus, your legs are already getting a ton of work putting in miles and speed, so it’s super important to find a good balance so you’re not hammering your legs every day.
Some key areas to focus on: lower body (glutes, hamstrings, quads), core, and believe it or not, upper body, too! Lower body is obvious: your legs literally propel you when you run, so you should be doing key exercises like squats, lunges, step ups, and even calf raises. Your core is your body’s foundation, so you shouldn’t neglect the muscles that support your spine and prevent lower back pain and make you a more efficient runner (less work to keep your body aligned while running). Glute bridges, planks, superman raises, and hollow body holds are excellent core strength-building exercises. And finally, don’t forget about your upper body!
After every marathon I run, I always notice that my arms are usually fairly sore as well because you are using your arm drive to move you forward (and more so when your legs get tired). So including some pushups, bicep curls, chest and back flies, and walking planks into your routine!
What if I don’t incorporate strength training?
And what can happen if you fail to include strength training? At first, not much. But you are stripping your body of the ability to run efficiently, and eventually, can lead to injury. Muscle imbalances, improper posture, and overuse injury are just a few of the problems that can arise from a training routine that prioritizes mileage over strength training, and can seriously derail your race prep (and everyday life!)
Adding strength training does not have to involve joining an expensive gym and lifting a ton of weight. The most effective exercises can be done using your own bodyweight, or adding something as simple as a resistance band or a set of dumbbells once you feel comfortable working your way up in weight.
See below for a quick bodyweight runner’s strength workout that you can do at home or on the road in twenty minutes or less:
Warmup: 3 rounds: 10 inchworms, 10 cat cow stretches, 10 shoulder taps
Round 1, 3x through: 10 bodyweight squats, 10 bodyweight step back lunges, 10 pushups
Round 2: 3x through: 10 good mornings, 10 curtsy lunges, 10 walking planks
Round 3, 3x through: 10 glute bridges, 10 glute bridge walk outs, 20 hollow rocks
Round 4, 3x through: 10 mountain climbers, 10 superman raises, 10 low plank hip dips
Here’s to strong, healthy miles!
Xo,