Strength training does more than prevent injury. Here’s why every runner needs a strength goal – and the two lifts to start with.
Runners are probably tired of hearing about how much they should strength train. Getting in the gym feels like one more obligation and with a busy schedule, it’s challenging to balance it with running. But it’s one of the best things you can do to improve your running. Strength is more than injury prevention. Strength improves running economy, bone density, power, longevity, and overall athleticism.
Most runners don’t need to be convinced at this point about the benefits of strength training. But that doesn’t make it easy to actually get into the gym. So what I recommend for all my clients is to set strength goals in addition to their running goals.
Why Runners Need Strength Training Goals:
Having a strength goal changes how you approach the gym. It shifts the frame from maintenance and obligation to something you’re actively putting energy into. And it produces better results. Rather than being another task to check off your to-do list, it becomes something you actively look forward to and make time for.
Strength Training Creates Opportunities to Win.
A race only happens a few times per year, but strength training gives you progress every single week. You have the opportunity to put more weight on the bar, get more reps, or improve your form. Seeing results is motivating.
And when you’re consistent, you’ll start to see the benefits in your running. You’ll notice your posture is better and that your stride suddenly feels more powerful. You’ll notice that you feel less sore after a hard workout. And eventually you’ll find that your body can tolerate higher amounts of training volume because of the work you put in.
A lot of runners don’t feel comfortable in the gym, but going in with a plan and watching some youtube videos can help you feel at ease as you begin your running + strength training journey. You don’t need to become a professional powerlifter to get benefits from incorporating weights into your running plan. You just need a plan and you need to stay consistent with it.
Here’s What I Recommend:
Your first strength goal doesn’t need to be ambitious. It just needs to exist.
I recommend incorporating a variety of different lifts, but the big 4 lifts that will immediately translate into better running are squats, deadlifts, rows, and hip thrusts.
Squats help build the muscles that you use for running: quads, glutes, hamstrings, and calves. They help generate the force production and power you need to improve your running stride.
Deadlifts help build the entire posterior chain and core. They build strength and power in your glutes and hamstrings, which are the key drivers of your running stride. They also help build strength through hip extension, which is a similar motion that you make while running. These are key adaptations in helping maintain form and durability late into a race.
Rows help with strengthening your upper back so you can maintain your posture better longer into a race. They train the stabilizer muscles of the upper back that contribute to and control arm swing – muscles that you use thousands of times an hour while running.
Hip thrusts train the exact hip extension pattern that you use during push-off while running. They directly target the hip flexor and glute imbalances that many runners struggle with and help you develop power in your stride.
Setting a Goal:
All of these lifts should be incorporated throughout your training. But as far as a goal, pick one or two and set a number.
For beginners in the gym, or people whose main training priority is running, I recommend starting with the following as an initial goal. I like to focus on goals for squats and deadlifts to start, because these are where runners feel the most immediate payoff, and hitting these numbers usually gets people the most excited about lifting.
Lifting this much will help you feel strong and powerful and will quickly benefit your running. If you stick with lifting for even three to six months, you’ll find yourself running with more power and confidence and you’ll become a more durable runner. Strength training isn’t just about preventing injury. It’s about expanding your capacity. As a runner, as an athlete, and as a human being.
