Dr. Laura Barreca, PT, DPT
Is strength important for runners? And more importantly, what type of strength?
Whether you are new to running or an experienced runner, strength training is important. Strength is vital for a number of reasons: 1) to make you a faster/more efficient runner and 2) for injury prevention. Several studies have been put out demonstrating the benefit of a consistent strength program on maximal and reactive strength as well as running economy and speed (Beattie, et. al 2017). Let’s dive into it a bit more.
The overarching goal of strength training for runners is that we always want to focus on function.
Walking into the gym and jumping from machine to machine is not necessarily going to benefit a runner when it comes down to doing what everyone wants to do, run. A machine base can be useful to improve strength for individual muscle groups in an isolated position. This is because when using a machine, you are moving one joint at a time while providing stability to all other aspects of the body. Running is a single leg sport, so being strong and stable on one leg is important and being able to do this with no outside stabilizers matters. A very important muscle that stabilizes your pelvis while on one leg is the gluteus medius; a muscle often forgotten about in the strength training world.
Another aspect to consider for function is working on the posterior chain (back of your leg). Improving posterior chain strength is important because this is where all power comes from in your stride (aka hit those hammys, calves, and glutes)! With all of this being said, the emphasis should be on single leg work, lateral work and posterior chain strength, most importantly, that is functional for what you are training to do!
Below are some of our favorite exercises to supplement your run training moving into the new year. Look to add some progressive weights to these slowly over time & seek out help if you are unsure!
- Split squats – Cathlin Fitzgerald
- Single leg deadlift with a row – Lisbeth Hoyt
- Seated leg lifts – Kelsea Masterson
- Heavy seated calf raises – Rhiannon Jardim
- Cursty lunges – Laura Barreca
Now, the most important thing is finding the motivation to get the strength DONE. If you find yourself in a position where you are constantly sacrificing strength programming for the miles, take a few miles off of your weekly total because a few miles → 20-30 minutes → aka time to get a lift in and be a better runner! Enjoy!