Question: How often do you lift weights during the week?
If your answer to this question is either probably not enough or none at all then I encourage you to read further.
Everyone knows runners like to run, some people would call them crazy to an extent. Often, runners lack a formal strength training program.
Strength training is vital for runners because it can improve running economy and performance.
Running economy is defined as the amount of oxygen consumed (V̇O2) at a given submaximal running speed [1]. In other words, a runner with a better running economy consumes less oxygen compared to a runner with a lower running economy [3]. In the sport of running, efficiency is key to performance. By adding strength training into your weekly routine, you can improve your body's running capacity and reduce likelihood of injuries.
Strength training does not need to be everyday. Most research and fitness journals recommend somewhere between 2-3 days of strength training throughout the week. From my experience working with runners in physical therapy, a majority tell me they don't lift weights.
When determining the optimal weight to lift, many professionals in the fitness field refer to what has come to be known as the “repetition continuum”[2] See image below.
Ideally, if the goal is to improve muscle strength then aim for low repetitions of 1-5 but lift a heavier weight close to 80-100% of your 1 repetition maximum. If the goal is muscular endurance then perform >15 repetitions at a lighter weight <60% of your 1 repetition maximum to induce fatigue.
How to calculate your 1 RM?
NASM has an easy calculator by searching NASM.org -> resources -> one rep max calculator.
Simply enter the total weight you can lift during barbell squats, deadlift or bench press and total repetitions you can do consecutively at a given weight. After you click "calculate" there will be a drop down of percentages of your 1 RM (ie. 80%, 70%, 60%). This will give you an accurate way to determine how much weight to lift depending on the goal of strength or endurance.
Not mentioned earlier, but a benefit of strength training is greater bone density. Stress fractures can cause runners to be out of sport for >4-6 weeks, sometimes longer depending on location and type of stress fracture. By providing increased load to the lower limbs, our body will adapt to this stress and become more resilient. Moreover, developing strength takes time and athletes should be patient to see results during this time.
Disclaimer: You should always consult a medical professional prior to attempting a new exercise or lifting program. Injuries can occur without proper lifting mechanics and technique.
I hope you found this blog helpful.
-Nick Boles PT, DPT, Running Rehab Specialist
Sources:
Anderson T. Biomechanics and Running Economy. Sports Med. 1996;22:76–89. doi: 10.2165/00007256-199622020-00003.
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Thomas D.Q., Fernhall B., Granat H. Changes in Running Economy during a 5-Km Run in Trained Men and Women Runners. J. Strength Cond. Res. 1999;13:162–167. doi: 10.1519/1533-4287(1999)0132.0.CO;2.
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