The Crucial Role of Strength Training for Runners
Running, with its rhythmic stride and pounding movement, is often viewed as a purely cardio pursuit.
However, there are many different elements of training for long distance running, whether you are just running for fun or training for a marathon. While the benefits of logging miles and increasing “your time on feet” are undeniable, incorporating strength training into your regimen can be a game-changer.
Many clients we see at Complete Physio just grab their trainers and head out for a run, and don’t undertake sufficient strength and conditioning (S&C) training to build solid foundations to support their running. Which is why they end up with us when things start going wrong!
Our aim at Complete physio is to progress all runners not only in speed and personal bests but to improve each runner’s resilience to injuries.
In this blog, we'll explore why strength training is a vital ally for runners and provide a comprehensive list of 10 strength exercises tailored to enhance your running performance.
Why Strength Training Matters for Runners
Increased Power and Speed
Quality research has demonstrated that distance runners, or participants in endurance sports that require a significant amount of running, appear to gain the most advantage from strength and resistance training, compared to those who only included endurance training in their schedule. Every elite athlete carried out strength training to complement their running.
Strength training increases muscle work efficiency and gives runners a stronger base from which to spring, adding to stamina and power. This added muscle power increases a runner’s ability to apply force to the ground (the ground reaction force). If you acquire the ability to produce more force through the ground, with each stride, you will propel yourself forwards more effectively and efficiently, making you a faster runner who uses less energy.
Muscle Development and Injury Prevention
When we run, our legs absorb a minimum force equal to 2-2.5 times our body weight with each and every stride, putting a tremendous amount of strain on our weight bearing joints. Strong muscles act as shock absorbers, reducing the impact on joints and minimising the risk of common running injuries.
Repetitive running without appropriate strength training, can lead to developing muscle imbalances, which in turn can cause a number of soft tissue and bony injuries. Strength training addresses this by targeting specific muscle groups, promoting balanced development and reducing the risk of overuse injuries such as shin splints, stress fractures and muscle or tendon strains.
Improved Posture and Form
A strong core and body contribute to better posture and running form; you'll be able to maintain a stable body, minimising unwanted side-to-side movement. This, in turn, optimises energy expenditure and reduces the likelihood of fatigue-related form breakdown. Building strength in your core also helps you to maintain a more upright and strong posture, enabling you to optimise your breathing and helping you to keep your technique even during the last miles of your run.
Strength and Conditioning at Complete Physio
At Complete Physio, as well as having an exceptional physiotherapy team, we also have specialist strength and conditioning coaches who work alongside our physios to deliver a fully integrated approach to rehabilitation, injury prevention, performance, and long-term fitness.
We currently have 3 Strength and Conditioning Coaches
They provide bespoke 1:1 strength and conditioning programmes tailored to your sport, goals, injury history, training schedule, and lifestyle.
Available at our Lime Street and Chelsea clinics, they work with everyone from recreational exercisers and runners to elite athletes.
Unlike generic gym plans or online programmes, every session is personalised to you. Your programme is carefully designed to improve strength, resilience, movement quality, mobility, and performance, while helping reduce the risk of future injury.
Our coaches have a deep understanding of the physical requirements needed to excel in sports performance.
They have extensive knowledge of sports performance, injury prevention and recovery, and can help you navigate the demands and intensity of your training schedule, as well as offering specialised, technical, sports specific training.
One of the biggest benefits of our service is the close collaboration between our strength and conditioning coaches and physiotherapists. This team approach ensures your rehab and performance training work seamlessly together, helping you progress safely, efficiently, and with confidence.
Below are 10 great exercises to help get you started - but for the best results, nothing compares to an individualised 1:1 programme designed specifically for you.
Top 10 Strength Exercises for Runners
Here are 10 of our recommended strengthening exercises.
It is important to note that if you are getting pain from running, or from doing any of these exercises you should stop and consult one of our expert physiotherapists.
Squats
How to: Stand with feet shoulder-width apart, lower into a squat position, ensuring knees align with toes. stand back up squeezing your bottom at the top, and repeat.
Progression – Goblet Squat
Repeat 10-12 times x 2 sets
Benefits: Strengthens quads, hamstrings, and glutes.
Lunges
How to: Step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Stand back up and alternate legs.
Repeat 10-12 times x 2 sets
Benefits: Targets quads, hamstrings, and glutes, enhancing stability.
Deadlifts
How to: Hinge at your hips, lowering a weight toward the ground. Keep your back straight and lift back up. You can use light hand weights or a bar to start with and then progress the weight as your strength improves.
Repeat 10-12 times x 2 sets
Benefits: Strengthens hamstrings, glutes, and lower back.
Calf Raises
How to: Stand and push up onto your toes, then slowly lower back down. You can just use your body weight or hold hand weights.
You can also progress this exercise by doing it on one leg at a time, or over the edge of a step.
Repeat 10-15 times x 2 sets
Benefits: Targets the calves, crucial for push-off power.
Planks
How to: Hold a plank position, ensuring a straight line from head to heels.
Hold this position for 30-60 seconds and repeat twice.
Benefits: Builds core strength, essential for stability during runs.
Single-Leg Bridges
How to: Lie on your back, lift one leg, and push through the other foot to lift your hips. Hold for a few seconds and then lower back down.
Repeat 10-12 times x 2 sets
Benefits: Activates glutes and stabilising muscles.
Box Jumps
How to: Jump onto a sturdy box, landing softly with slightly bent knees.
Repeat 8-10 times x 2 sets
Benefits: Boosts explosive power in the lower body.
Side Planks
How to: Support your body on one forearm or hand, and your foot, keeping your body in a straight line.
Hold this pose for 30-60 seconds and then repeat on the other side, times 2 sets.
Benefits: Targets the lateral core muscles.
Russian Twists
How to: Sit on the ground with your legs slightly bent and raised off the ground, lean back a little and then rotate your torso from one side to the other, in a twisting movement.
Repeat 10-12 times on each side x 2 sets
Benefits: Engages the obliques, improving rotational stability.
Leg Raises
How to: Lie on your back, lift both legs toward the ceiling, and lower them without touching the ground. This can also be carried out with one leg at a time and then progressed to double leg raises.
Repeat 10-12 times x 2 sets
Benefits: Strengthens the lower abdominal muscles.
How often should I do these strength exercises?
This depends on your running goals and your current level. If you’ve never done strength training before, start with one 15-20 minute session a week, working through the exercises with just body weight resistance.
As you progress with your strength and running, then two or even three sessions a week would be ideal. These can be bodyweight, or you can also add weight or use gym equipment to make them harder. The most important thing is consistency, so you need to make sure that it works for you, and around your already busy schedule.
How many repetitions should I do?
In terms of reps, for novices, the recommended number of reps would be 8-12 x 2 sets. As you improve and the exercises become easier you can add a third set.
To build strength you need to be working at a level that challenges your muscles, so you will need to also add weights to the exercises to push the muscles to fatigue. With the added weight you may bring the reps down slightly initially, before increasing them again.
Incorporating these strength exercises into your routine can unlock a new level of performance and resilience in your running journey. Remember, consistency is key, and always listen to your body to ensure a safe and effective training experience. Happy running!
Please remember that if you are getting any pain or discomfort from doing any of these exercises you should stop and consult one of our expert physiotherapists.
Q&A: Strength Training for Runners
Q1: Is strength training really necessary for runners, or can I just focus on logging miles?
A: While logging miles is important for building endurance, incorporating strength training into your regimen can significantly enhance your running performance and reduce the risk of injuries.
Strength training helps improve muscle power, endurance, and stability, ultimately making you a stronger, more efficient, and faster runner.
Q2: How do I know if I'm performing strength exercises correctly, especially if I'm new to strength training?
A: It's essential to perform strength exercises with proper form to maximise their effectiveness and minimise the risk of injury.
Consider seeking guidance from a qualified strength and conditioning coach or physiotherapist who can teach you proper technique and provide feedback on your form.
Additionally, start with lighter weights or bodyweight exercises until you feel confident in your ability to execute the movements correctly.
Q3: Can I do strength training on the same day as my running workouts, or should I separate them?
A: Whether you choose to do strength training on the same day as your running workouts or on alternate days depends on your individual preferences and training goals.
Some runners prefer to incorporate strength training immediately after their runs to streamline their workouts, while others prefer to separate them to ensure they can fully focus on each activity.
Experiment with different scheduling options to find what works best for you and allows for adequate recovery between sessions.
Q4: I've heard that strength training can make me bulky. Will it affect my running speed or agility?
A: Contrary to popular belief, incorporating strength training into your routine is unlikely to make you bulky, especially if you focus on exercises that target muscular strength rather than hypertrophy (muscle growth).
Strength training can actually improve your running speed and agility by enhancing muscle power, efficiency, and coordination.
Additionally, stronger muscles act as shock absorbers, reducing the risk of injuries and improving overall performance.
Q5: How do I know if I'm overdoing it with strength training, and what should I do if I start experiencing pain or discomfort?
A: Pay attention to your body's signals and adjust your training intensity accordingly. If you're consistently feeling fatigued, sore, or experiencing unusual pain during or after strength training sessions, then it is likely that you’re overdoing it.
Take a step back, allow for adequate rest and recovery, and consider consulting with a physiotherapist or strength and conditioning coach for guidance on modifying your training program to prevent further issues.
Remember, it's essential to prioritise your health and well-being to sustain long-term progress and enjoyment in running.