Strength training
So you are probably aware that strength training is beneficial for all sports and running is no exception.
Strength training has been seen to improve running economy, time trial performance and maximal sprint speed in middle and long distance runners of all abilities (Blagrove, et al., 2017).
What is STRENGTH?
When we talk about strength it's important to realise that this is an all encompassing term.
Muscular strength is defined as "the ability of muscle to exert force" (ACSM, 2017). So we rely on strength to exert force on the ground in order to propel ourselves forward when running, through the pedals when cycling, through the arms and legs when swimming, through the arm when playing a tennis shot... you get the idea...
So what about how that force is applied?
We need a range of other elements in order to apply that force appropriately.
Firstly let's look at strength.
So what constitutes strength work?
For an exercise to strengthen a muscle it has to be performed to a certain intensity and effort. This can be achieved by getting the sets and reps right.
So what do you need to do to get stronger?
How much?
There is a common misconception that runners should perform high reps with low weight e.g. 3 sets of 20 reps in order to mimic the demands of long distance running and other endurance sports - THIS IS A MYTH!
Research shows that far greater performance benefits are gained from performing lower reps with greater load (Blagrove, et al., (2017). E.g. 3 sets of 5-12 reps with heavy loads.
We gain muscular endurance from run training so this is not needed from resistance training.
Ok... so that's all very well but what does this actually look like?
Firstly it's important to point out that consistency is paramount. At least 6 weeks is needed to see true benefits and studies suggest longer equals greater benefits (Blagrove, et al., (2017).
On top of this, strength gains are quickly lost when training ceases (Karsten, et al., 2016) SO you need to find what works for you and what you'll keep doing.
To have a positive effect on performance we need to aim for strength training sessions 2 - 3 times a week including heavy resistance training and explosive/ plyometric training (Blagrove, et al., (2017). These activities also provide additional health benefits to our cardiovascular, immune and pulmonary systems.
We should look to complete 3 - 6 sets of 5 - 15 reps
Now that's a large range I hear you say...
So this is where your experience plays a part. The table below gives an overview of how you might start your strength journey or where you should be after X months of training.
E.g If you have never really completed strength training you might want to start with 1 - 2 session per week, each with 3 sets and complete 8 - 12 reps for each exercise.
Remember, you should be working hard for the last couple of reps.
You'll notice we never go above 2-3 sessions per week. That's because the research tells us that there is no more benefit to be had from more than 3 sessions a week for each muscle group.
Strength training has been seen to improve running economy, time trial performance and maximal sprint speed in middle and long distance runners of all abilities (Blagrove, et al., 2017).
What is STRENGTH?
When we talk about strength it's important to realise that this is an all encompassing term.
Muscular strength is defined as "the ability of muscle to exert force" (ACSM, 2017). So we rely on strength to exert force on the ground in order to propel ourselves forward when running, through the pedals when cycling, through the arms and legs when swimming, through the arm when playing a tennis shot... you get the idea...
So what about how that force is applied?
We need a range of other elements in order to apply that force appropriately.
Firstly let's look at strength.
So what constitutes strength work?
For an exercise to strengthen a muscle it has to be performed to a certain intensity and effort. This can be achieved by getting the sets and reps right.
So what do you need to do to get stronger?
How much?
There is a common misconception that runners should perform high reps with low weight e.g. 3 sets of 20 reps in order to mimic the demands of long distance running and other endurance sports - THIS IS A MYTH!
Research shows that far greater performance benefits are gained from performing lower reps with greater load (Blagrove, et al., (2017). E.g. 3 sets of 5-12 reps with heavy loads.
We gain muscular endurance from run training so this is not needed from resistance training.
Ok... so that's all very well but what does this actually look like?
Firstly it's important to point out that consistency is paramount. At least 6 weeks is needed to see true benefits and studies suggest longer equals greater benefits (Blagrove, et al., (2017).
On top of this, strength gains are quickly lost when training ceases (Karsten, et al., 2016) SO you need to find what works for you and what you'll keep doing.
To have a positive effect on performance we need to aim for strength training sessions 2 - 3 times a week including heavy resistance training and explosive/ plyometric training (Blagrove, et al., (2017). These activities also provide additional health benefits to our cardiovascular, immune and pulmonary systems.
We should look to complete 3 - 6 sets of 5 - 15 reps
Now that's a large range I hear you say...
So this is where your experience plays a part. The table below gives an overview of how you might start your strength journey or where you should be after X months of training.
E.g If you have never really completed strength training you might want to start with 1 - 2 session per week, each with 3 sets and complete 8 - 12 reps for each exercise.
Remember, you should be working hard for the last couple of reps.
You'll notice we never go above 2-3 sessions per week. That's because the research tells us that there is no more benefit to be had from more than 3 sessions a week for each muscle group.
Now we want to look at what exercises you might want to include in your sessions.
Basic strength exercises that are great for runners include (Blagrove, et al., 2017):
SQUATS
DEADLIFTS
CALF RAISES
STEP UPS
LUNGES
I have produced a video (below) that goes through these movements without weights so you can get to grips with what they feel like. You do need to add weight in order to get the benefits of strength. Remember, those 20 rep exercises are not doing you any real favours.
Want to look stronger even without the exercises above? Check out the #STRONGER technical t-shirts CLICK HERE
ps t-shirts don't actually help you get stronger!
Basic strength exercises that are great for runners include (Blagrove, et al., 2017):
SQUATS
DEADLIFTS
CALF RAISES
STEP UPS
LUNGES
I have produced a video (below) that goes through these movements without weights so you can get to grips with what they feel like. You do need to add weight in order to get the benefits of strength. Remember, those 20 rep exercises are not doing you any real favours.
Want to look stronger even without the exercises above? Check out the #STRONGER technical t-shirts CLICK HERE
ps t-shirts don't actually help you get stronger!
References
ACSM, 2017. Guidlines for Exercise Testing and Prescription. Tenth ed. Philadelphia : Wolters Kluwer Health.
Blagrove, R. C., Howatson, G. & Hayes, P. R., 2017. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(1), p. 1117 – 1149.
Karsten, B., Stevens, L., Colpus, M. & Larumbe-Zabala, E., 2016. The Effects of a Sport-Specific Maximal Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-km Race Performance.. International Journal of Sports Physiology and Performance, 11(1), pp. 80 - 85.
ACSM, 2017. Guidlines for Exercise Testing and Prescription. Tenth ed. Philadelphia : Wolters Kluwer Health.
Blagrove, R. C., Howatson, G. & Hayes, P. R., 2017. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(1), p. 1117 – 1149.
Karsten, B., Stevens, L., Colpus, M. & Larumbe-Zabala, E., 2016. The Effects of a Sport-Specific Maximal Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-km Race Performance.. International Journal of Sports Physiology and Performance, 11(1), pp. 80 - 85.