Several years ago, I worked with a frustrated cross country runner whose race times had plateaued. Training was tough, he was putting in the miles, and his time was not increasing. The solution that finally broke through his performance barrier? Strength training.
The crucial missing element I frequently observe in runners’ training plans is dedicated strength work. While specificity is still king when it comes to training (i.e. if you want to be good at running, then run), compelling research highlights the significant role that strength training and plyometrics can play in optimizing your running economy and ultimately, your performance.
Running economy, the amount of oxygen your body needs to cruise at a given pace, is a fundamental driver of endurance. A more economical runner is a more efficient runner, able to go further and faster with less energy expenditure. So, how exactly can lifting weights and incorporating explosive movements contribute to this vital aspect of running?
Simply put: Stronger Muscles = Easier Running.
A systematic review published in the 2016 Journal of Strength and Conditioning Research highlighted this, finding that even in well-trained runners, strength training and plyometric work have shown a significant and large beneficial effect on running economy (1).
Why Does Strength Training Help Your Running Economy?
- Improved Coordination: Powerful lower body muscles enhance your body’s ability to coordinate movement, leading to less wasted energy with each stride.
- Increased Muscle Stiffness (The Good Kind!): Think of it as building springiness, not rigidity. Fast, efficient runners exhibit explosive power and elasticity in their muscles and tendons, allowing for better energy return with each ground contact.
- Stronger Muscle Fibers: Strength training recruits and strengthens your muscle fibers. This increased overall strength can mean your muscles require less effort to maintain a given running speed.
What This Means for You, the Runner:
- A thoughtfully designed strength program isn’t about bulking up; it’s about building a more powerful and efficient foundation.
How to Incorporate Strength Training into Your Routine based on This Review:
- Frequency: Aim for 2-3 dedicated strength sessions per week.
- Intensity: Most studies showing positive results utilized moderate loads, typically between 40-70% of your one-repetition maximum (the heaviest weight you can lift for one rep). Interestingly, one study even saw benefits with an intensity of 85% 1RM. This suggests that heavier loads can be highly effective for improving running economy (and stay tuned for a future blog where I’ll dive deeper into the benefits of heavy load strength training for runners!).
- Exercises: Prioritize lower body exercises that mimic the demands of running, such as squats and lunges. Complement these with plyometric exercises like various jumps and short, explosive sprints.
- Duration: Be consistent. Aim to stick with a well-structured strength program for at least 8 weeks to start seeing noticeable improvements in your running economy.
Interested in learning more? Check out our Learn to Lift program or Running Evaluations.
Reference:
- Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. Journal of Strength and Conditioning Research, 30(8), 2361–2368.
