Should distance runners be doing strength training?
In an intense training regimen consisting of countless miles ran weekly, distance runners may turn to other forms of training in hopes of improving their times while sustaining optimal health. This brings the question that many in the running community debate: “Should distance runners lift weights?“. The answer to this question cannot be answered bluntly, as lifting weights as a distance runner has both advantages and disadvantages.
Training through running directly affects the cardiovascular and respiratory systems as opposed to weights which affect muscular systems. Running may leave the legs prone to injury due to the lack of muscular strength, however, lifting weights in a strength training regimen can reap its benefits for distance running. On the contrary, lifting weights in heavy sets may have hindrances such as developing unnecessary muscle mass that may harm the runner’s form. It is essential to understand that there are advantages and disadvantages based on the type of strength training.
Advantages of Weight Training for Distance Runners:
Improved Running Economy (Energy efficiency when running): Studies have shown that strength training, including weight lifting, can enhance running economy by improving muscle strength and coordination, allowing runners to use oxygen more efficiently.
Injury Prevention: Strengthening muscles, tendons, and ligaments can help prevent common running injuries such as shin splints, runner’s knee, and plantar fascia. Stronger muscles can better absorb the impact forces during running, reducing the strain on joints and connective tissues.
Enhanced Muscle Strength: Weight lifting can increase muscle power, which is beneficial for overall speed. This is particularly important for distance runners who incorporate varied terrain and pace into their training.
Overall Strength and Stability: A strong core and stable upper body can help maintain proper running form, especially during long runs when fatigue sets in. Weight-lifting exercises that target the core, back, and upper body can contribute to better posture and running mechanics.
How Should Lifting Weights Specialize for Distance Runners?
Health exercise specialist Karla Bock from the University of Wisconsin states that applying strength training to a distance running athlete “strengthens your muscles and bones, and keeps you stable in your joints. When running longer distances, adding strength training to your running regimen will improve your running economy - performing at a higher level while experiencing less fatigue. It makes your body stronger overall,”.
However, the most important type of strength training should be specialized in joint-specific exercises. When a distance runner is in a race, they are constantly performing the same movement with a forward knee drive, bringing the legs up and down continuously for an extended period. Therefore, they should focus on training strength endurance: the ability to continually execute joint actions over the distance in the same manner. Examples of these would be training the hip flexors through holds with exercise bands or kettlebells.
Disadvantages of Weight Training for Distance Runners:
Risk of Overtraining: Adding weight lifting to an already demanding running schedule can increase the risk of overtraining if not managed properly. It is essential to balance strength training with running to ensure adequate recovery and prevent burnout.
Time Management: Distance runners often have rigorous training schedules, and finding time to incorporate weight lifting can be challenging. However, even short, focused strength sessions can be beneficial.
Initial Performance Decrease: Runners new to weight lifting might experience a temporary decrease in running performance due to muscle soreness and fatigue. Runners should prioritize starting gradually and allowing the body to adapt to the new training stimulus.
What type of training can be beneficial for distance running? Distance runners should prioritize strength training that only adds to their running performance, and should incorporate exercises that target a variety of muscle groups including:
Core Strength Training:
Planks: Front and side planks to target the entire core
Russian Twists: To engage obliques and improve rotational strength
Leg Raises: To strengthen the lower abdominal muscles
Bird-Dogs: To enhance core stability and coordination.
Lower Body Strength Training:
Squats: Back squats, front squats, and goblet squats to build overall leg strength
Lunges: Forward, reverse, and walking lunges to target quads, hamstrings, and glutes
Deadlifts: Conventional and Romanian deadlifts for hamstrings and glutes
Step-Ups: Onto a bench or box to mimic running movements and improve single-leg strength
Calf Raises: To strengthen the calves and improve running efficiency
Stability and Balance Training:
Single-Leg Exercises: These can include single-leg deadlifts and single-leg squats to improve balance and coordination
Stability Ball Exercises: Stability ball bridges and stability ball leg curls enhance core and leg stability
Bosu Ball Exercises: To challenge balance and proprioception
Conclusion:
Incorporating weight lifting into a distance runner’s training regimen can offer numerous benefits, including improved running economy, injury prevention, and enhanced overall strength. While there are potential disadvantages, these can be managed with careful planning and a gradual approach. As a whole, weight lifting can improve running training and contribute to better performance in the sport.
Sources:
Broek, Hugo. “Why Should Distance Runners Lift Weights?” The Kenya Experience, Running trips.co.uk, 3 Dec. 2018, www.traininkenya.com/2018/12/03/why-should-distance-runners-lift-weights/.
Karp, Jason R. “Do Distance Runners Really Need To Strength Train?” Track and Field News, Track and Field News, 17 Apr. 2018, trackandfieldnews.com/track-coach/do-distance-runners-really-need-to-strength-train/.
Michael, Yessis. “To Lift or Not to Lift: Why Runners Should Strength Train | Runner’s World.” Runner’s World, Runner’s World, 26 Sept. 2006, www.runnersworld.com/advanced/a20815852/to-lift-or-not-to-lift-why-runners-should-strength-train/.
“Training Tips: How Strength Training Helps Distance Runners.” Training Tips: How Strength Training Helps Distance Runners | News | UW Health, UW Health, 1 Nov. 2019, www.uwhealth.org/news/distance-training-runners-running-weights.
“Upper Body Training for Middle-Distance Runners.” AW, Athletics Weekly, 4 Jan. 2024, athleticsweekly.com/performance/upper-body-training-for-middle-distance-runners-1039973691/.