The Science Behind Strength Training For Runners
For runners, the pursuit of peak performance is an ongoing journey. While logging miles is the backbone of training, strength training can be a game-changer. Pardon me while I nerd out a bit, but let’s explore the profound benefits of strength training for runners, backed by science. From bolstering muscular endurance to forming a formidable defense against injuries, science illuminates the path to becoming a stronger, more resilient runner.
Muscular Endurance: A Scientific Perspective
In the later stages of a race, when fatigue threatens to compromise your form and pace, muscular endurance becomes the unsung hero. Dr. Michael Joyner, a renowned exercise physiologist, notes in the International Journal of Sports Physiology and Performance that “improved muscular endurance allows athletes to resist fatigue, maintaining performance levels for longer durations.” He makes the argument that among endurance athletes, the quantity of muscle mass that can be recruited to share in sustaining power production is inversely proportional to the amount of fatigue a muscle feels. In other words, the more individual muscle fibers you can activate, the less tired those muscles will get overall. Strength training helps your body learn to recruit those otherwise sleepy muscle fibers. This results in fending off fatigue while running for longer periods of time. You can do this with the weight of your body, dumbbells, kettlebells, barbells, cables or resistance bands.
The science here is clear—muscle fatigue is a limiting factor in endurance sports, and strength training directly addresses this by enhancing the ability of muscles to endure prolonged stress. Therefore, as a runner, this translates to the potential for a strong finish, even when the finish line seems so far away.
Injury Prevention
Equally as important, strength training tends to inhibit common but dreaded overuse injuries. Dr. Irene Davis, a leading biomechanist, emphasizes this in her research published in the Journal of Orthopaedic & Sports Physical Therapy. “Integrating strength training into a runner’s routine is a crucial step in preventing injuries by improving muscle strength and joint stability.” She explains that a close mechanical relationship exists between muscle and bone. During impact loading, muscle behaves as an active shock absorber. They help reduce loads as they are transmitted along the kinetic chain.
When muscles are dysfunctional (weak, fatigued, over-stressed, etc.), their ability to decrease force during high impact activities becomes compromised. This could lead to increases in bone strain magnitude and rate. Undoubtedly, the weaker your muscles, the greater your chances of ending up with stress fractures or broken bones; the stronger they are, the better they can decrease the load on your bones, keeping them intact.
By targeting key muscle groups through strength exercises, runners can create a protective shield against these common injuries. This scientific insight underscores the importance of strength training not only for performance but for the longevity of a runner’s career.
How often should I strength train?
To harness the benefits of strength training without compromising your primary focus on running, a balanced approach to intensity and frequency is paramount.
*Aim for 2-3 strength training sessions per week, allowing for adequate recovery. This frequency provides the stimulus needed for adaptation without overloading the body. You get stronger without being in pain.
*Begin with bodyweight exercises and gradually progress to incorporate resistance. Dr. Barry Braun, an exercise physiologist at Colorado State University, advocates for a mix of high-repetition, low-load exercises for muscular endurance. To develop strength, go for low-repetition, high-load exercises. Shoot for the former to start, then work your way up to the latter.
Home Workout Essentials:
Getting strong doesn’t have to require a gym membership. Creating a home workout space tailored for your needs also doesn’t have to break the bank. Keep it simple and equip yourself with some of these essentials below*:
1. **Resistance Bands:**Versatile for targeting various muscle groups. For the most versatility, get yourself 2 sets: one long, one mini.
2. **Dumbbells:* An essential for progressive strength training. Try these adjustable ones to get the most bang for your buck!
3. **Yoga Mat:** Provides comfort for floor exercises and stretching and helps prevent slipping.
4. **Foam Roller:** Aids in recovery and helps prevent muscle tightness. Don’t forget to hydrate and eat your protein, too!
5. **Stability Ball:** Excellent for core strengthening exercises. This one takes up space, so if you’re short on it, you can do like I did and go vertical with a wall-mounted holder.
Remember to always look for deals & steals on second hand marketplaces, too!
In Conclusion
As you lace up your running shoes, remember that the journey to becoming a stronger, more resilient runner involves more than just hitting the pavement. The science-backed benefits of strength training make it a crucial element of your training arsenal. By incorporating these principles and investing in basic home workout equipment, you’re evolving into a more robust, injury-resistant athlete. A good coach or personal trainer (like me!) can help you develop a specific, progressive program to safely and effectively build you into a running power house. If individual accountability and a custom plans are not in your budget, try an affordable app like Dynamic Runner. DR has tiered progressive, running-specific strength programs plus warm-ups, stretching and (p)re-hab programs all with follow-along videos. Use code STOKEDRUNNERS to get 15% off any DR membership!
However you choose to get strong, embrace the science, elevate your training, and witness the transformative power of strength on your running journey with strength training asap!
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