Strength Training for Runners: Building Power and Reducing Injury Risk

When it comes to running, the forces your body experiences can be mind-blowing. Certain muscle groups in your body are subjected to forces up to 8 times your body weight with each stride. That’s not a typo—8 times your body weight with every single step you take. It's easy to overlook, but that level of force means your muscles and connective tissues need to be well-equipped to handle these intense stresses.

So, let's be real for a second: Do mini band exercises like kickbacks, clamshells, and glute bridges really prepare you to endure such extreme forces? The answer is no. While these exercises can play a role in a warm-up, they won’t adequately prepare your body for the rigorous demands of running. To truly perform at your best and avoid injury, you need to expose your tissues to significant load through more substantial strength training.

Strength That Supports Your Stride: Why Lifting Matters

When it comes to strength training for runners, there’s no shortcut. It’s not just about feeling strong; it’s about developing true strength that can withstand the forces of running. This means lifting real weights and focusing on movements with purpose and intention. You don’t need to be in the gym for hours on end, but you do need to ensure that your workouts are aligned with the demands of your sport.

By incorporating compound lifts and focusing on specific, targeted movements, you’ll improve your running efficiency, build power, and lower your risk of injury. Strength training can help your body become more resilient, giving you the ability to absorb and generate force more effectively as you run.

Key Movements for Runners

Strength training exercises that target your lower body and core are particularly important for runners. Here are some of the best movements to help you develop the power and stability you need:

 
• Squats: A staple in any training program, squats build lower body strength, targeting your quads, hamstrings, glutes, and core.
  
  
 
• Deadlifts: Deadlifts are essential for developing posterior chain strength, focusing on your hamstrings, glutes, and lower back.
  
  
 
• Lunges: Lunges are fantastic for unilateral strength, improving balance, coordination, and muscle symmetry.
  
  
 
• Isometric Holds: Isometric exercises like calf raises and split squats can improve tendon stiffness, enhancing energy storage and release for more efficient running. They also reduce tendon pain, increase load tolerance, and support injury prevention and rehabilitation.
  
  
 
• Explosive Plyometrics: These dynamic movements develop power, speed, and running economy through better neuromuscular coordination and force production. They also increase tendon stiffness and elasticity, allowing for better energy transfer
  
  

Training Frequency and Progression

For optimal results, aim to strength train 2 times per week. Focus on compound lifts (like squats and deadlifts) and ensure you're gradually increasing load and intensity. Consistency is key. I personally recommend scheduling your lower body workouts a few hours after your more intense running days.  This is called ‘consolidation of stressors’ – we do this so that we keep our hard days hard and our easy days easy. This structure will maximize performance and recovery time throughout the week.

Sample Strength Workout for Runners

Here’s a great example of a lower body workout designed to enhance strength and power for running:

 
1. Isometric Calf Raise: 2 sets of 1 minute per side
   
   
2. Build tendon strength, endurance, and stability in your calves.
   
   
 
3. Weighted Jump: 2 sets of 5 explosive reps
   
   
4. Develop power, explosiveness, and neuromuscular coordination in your legs.
   
   
 
5. Trap Bar Deadlift: 3 sets of 3 heavy reps
   
   
6. Build posterior chain strength with a focus on your glutes, hamstrings, and lower back.
   
   
 
7. Rear Foot Elevated Split Squat: 2 sets of 8 reps per side
   
   
8. A great unilateral exercise to target your quads, hamstrings, and glutes.
   
   

Final Thoughts: Train Smart, Run Strong

Strength training doesn’t have to be complicated, but it does need to be intentional. By consistently focusing on compound lifts, targeting your lower body, and progressively increasing the load, you’ll be better equipped to handle the demands of running and reduce your risk of injury. Remember, the more your body can withstand in the gym, the more efficient and resilient it will be out on the track or trail.

Train smart, run strong.