Strength training for runners is the secret to a new PB

By David Taylor

Strength training for runners? Surely the only things you need to get running are a pair of decent running shoes, a few good podcasts and a minor masochistic slant? As a running novice currently training for a half marathon, getting off the sofa and into the great outdoors certainly has its charms, and consistent runs on a sensible timetable have seen my distances, times and confidence improve. It can sometimes feel, however, like there's more you could be doing than just your 1s and 2s.

This nagging feeling has been proven correct by generations of actual runners. As serious joggers and professional athletes will attest, there's much more to a PB than just a daily jog, with targeted workouts a surefire way of taking you from part-time jogger to marathon man. Here's how strength training for runners is essential if you're looking to get the most out of your new Hoka Mach X's.

The term ‘strength training for runners’ might sound a little professional, as if in order to run quicker or longer you need to get in touch with Ivan Drago's dodgy conditioning team and strap yourself up to a series of beeping machines. What it means, though, is simply a combination of targeted and more general weight and bodyweight exercises that can elevate your strength and technique while protecting your body against injury.

“The benefits from strength training for running are invaluable,” says fitness coach and Innermost ambassador Aaron Breckell. “Not only will you improve strength and muscular endurance which can help with the performance of running, but it also plays a big role in injury prevention. Arguably, it's just as important as running itself.”

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Strength training gives runners a stronger base from which to spring, adding to stamina and power. “Strength training increases a runner's ability to apply force to the ground,” explains Chris Poole, founder and head coach at The Alchemy. “This is referred to as a ground reaction force (GRF). This GRF is Newton's Third Law – for every action, there is an equal and opposite reaction.

“Basically, the harder you can strike the ground, the more force you have to propel yourself forward with each stride. If you carry the ability to produce more force, you become much more effective with each stride at the same energy cost. This enhanced stride length will make you a faster and more efficient runner.”

In terms of how much time you should be spending in the gym instead of on the road, Breckell says this is dependent on your goals. “50/50 is a good place to begin, however this may change depending on where an individual is at,” he says. “For example, the ratio between the two will differ between someone who is just running for fun and someone who is training for their first marathon.” Basically, don't worry as much about your gym membership if your aim is to get outside with your mates for some fresh air.

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The type of training you do is also important, with the aim not to get you out of puff, but to work the right muscles and improve your running power. “It would be wise to train heavy, moderate and light in a periodised training program, in order to expose the muscle fibres to a range of stimuli and deliver the best results possible,” says Breckell.

Your training is just as much about injury prevention as performance enhancement. “Runners usually have an imbalance between the quadriceps and upper posterior leg muscles,” says Poole. “The quads are given enormous training stressors while the hamstring and glute muscles get left behind. This creates a huge imbalance around the hips and knees which can often lead to injuries such as patellofemoral pain or runner's knee.

“Strengthening the hamstrings and glutes will negate these inherent imbalances associated with running.”

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If you're running regularly and not upping your calorie intake, it's almost impossible to gain ‘too much’ extra muscle. “Potentially you could argue this, but if you get the balance right between your strength training, weekly runs and nutrition you won’t have anything to worry about,” says Breckell.

“Runners have a relatively high training volume anyway, so including these exercises at the end of a contrast training session could be a time-efficient way of improving your performance & reducing injury,” adds Poole.

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Your biggest focus should be on compound exercises – such as squats, lunges, deadlifts, presses and rows – which will go a long way to improving your general strength, balance and stamina. “It would also be a really smart idea to focus on strengthening the glutes and core from various angles,” says Breckell. "Strong functioning glutes and a stable core will give you the perfect foundation for your best run times ever.

“When strength training for running performance, it's also a wise idea to think about your workouts as ‘movement patterns’ rather than body parts, like a bodybuilder would – with a chest day, an arms day etc.”

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Poole says that contrast training and deadlifts are easy ways to see your stride – and therefore times – rapidly improve. “Perform a heavy lift – a back squat – for 1-3 reps, then immediately follow this up with a plyometric exercise of the same movement pattern, such as a box jump, for 1-3 reps. Rest for 2-3 mins and repeat for 5 sets. This is a simple approach and can be easily implemented into any runner's training routine. Perform this once or twice a week and watch your speed increase!

“Romanian deadlifts and Sumo deadlifts would also be a great addition to any runner's program. Improving strength and length of the muscle is important in this case, so ensure a proper range of motion with a focus on the quality of the reps and a slow eccentric [the muscle contractions that lengthen a muscle]. Perform 5-8 reps for 2-4 sets with a 90-second rest between sets.”