Three reasons why runners need to strength train
Strength training has bloomed in popularity in the running world over the last couple of years. By now, you may be aware it’s something you should do concurrently with your running program.
You may know that running makes you stronger and somehow being stronger can make you faster, although the link between the two qualities may seem unclear. Or you may be someone who continues to see improvement either in their training or race pace without strength training and is skeptical of how much more strength training can help.
If this is you, consider the following scenario:
Runner 1 is diligently following a half-marathon program consisting of some speed runs, tempo runs, and a long run over the weekend. Week by week they steadily progress in mileage. When they are not running, they are sprinkling additional aerobic capacity work to build a robust cardio base.
Runner 2 is following a similar half-marathon program which has included aerobic capacity work. However, weekly mileage may be lower than Runner 1 because Runner 2 is also making time for 1-2x a week of heavy resistance training.
Runner 1 and Runner 2 are running the same half-marathon in two weeks. If all else is equal, who do you think will run the faster race?
Research on the effect of heavy resistance training, defined as exercises performed at a weight that is challenging to get more than 6-10 reps (Alexander et. al), would imply that Runner 2 would perform better. Let's examine how heavy strength training could improve running performance.
Runners need strong tendons and building strong tendons require load
While it’s true strength training makes our muscles stronger, it also makes our tendons stronger. Tendons act like levers that translate the force from a muscle contraction into the movement of our bones. Tendons are small but mighty structures; the tendons in your feet can handle more than eight times your body weight when you run.
In addition to their strength, tendons transfer force to movement. When you’re running, would you want your foot to recoil off the ground like a spring or drag as if tied to bricks?
A stiffer tendon is like a spring. It stores and releases energy more efficiently. Heavy resistance training is consistently shown to enhance tendon stiffness. Importantly, a stiffer tendon is more resilient but that quality of stiffness decreases as we age. One study found lifting less than a 60% one-rep max does not slow age-related loss of tendon stiffness[1]. So, if you want to maintain tendon stiffness so you can continue running as you age, it’s essential to lift heavy weights.
Strength training lowers running energy cost
Running economy is defined as the energy it costs to run at a submaximal velocity. Unless you are an elite 100m sprinter, you are likely doing your weekend run or your best rest pace at some percentage below your maximum speed. Therefore, you would be incentivized to improve your running economy so you can run faster at a lower intensity.
Running economy is influenced by numerous factors, one important one being qualities of the stretch-shortening cycle (SSC). The SSC refers to the muscle action when active muscle lengthening is immediately followed by muscle shortening. Consider walking: right before you hit the ground, your calf lengthens, your foot hits the ground, energy is released to move your foot up, your calf shortens, and energy is released again to move your foot forward. You do the same thing when you run, just much faster.
In short, strength training -> more efficient SSC -> improves running economy. A meta-analysis on the effect of resistance training on running economy found resistance training for 6-20 weeks improved running economy in distance runners by 2-8%[2]. The authors also found that improvement in running economy was shown through improvement in training or in faster race pace for runners of all levels[2].
Decreased risk of running related injuries
When looking at different running populations, novice runners are more likely than more experienced runners to be injured[5]. When looking at running populations as a whole, the literature correlates injury incidence to factors like training volume and stress management, but the only statistically significant risk factor for running injuries was previous injury[3].
While the evidence on whether strength training can reduce injury risk in running is shaky[4] you’ve learned by now that strength training can create significant improvements in other factors related to running. It would be reasonable to assume, especially for newer runners, that the benefits of 1-2 days of strength training would be a net positive to improve your running while keeping you healthy.
No one can ever prevent injury from occurring but there you can take steps in your running and strength training programs to reduce the likelihood it happens. Or decrease the time it takes for you to bounce back from injury and go back to doing what you love.
Strength training will help you run more efficiently and if you can get more work done with less stress to your body then your ability to handle higher volumes of training will increase dramatically.
If you’re currently rehabbing an injury and want to work with physical therapists that can help you run at a high level again, you can schedule a discovery call here.
Our team will help you address mobility deficits, improve stability in key areas for runners, teach you how to lift and feel confident in the gym.
Citations:
Alexander, J. L., Barton, C. J., & Willy, R. W. (2019). Infographic. Running myth: strength training should be high repetition low load to improve running performance. BJSM, bjsports-2019.
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review.
Brazier, J., et al., Lower extremity stiffness: considerations for testing, performance enhancement, and injury risk. Journal of Strength and Conditioning Research. 2019, 33: p. 1156-1166.
Ceyssens L, Vanelderen R, Barton C, Malliaras P, Dingenen B. Biomechanical Risk Factors Associated with Running-Related Injuries: A Systematic Review. Sports Med. 2019 Jul;49(7):1095-1115. doi: 10.1007/s40279-019-01110-z. PMID: 31028658.
Dallinga J, Van Rijn R, Stubbe J, Deutekom M. Injury incidence and risk factors: a cohort study of 706 8-km or 16-km recreational runners. BMJ Open Sport Exerc Med. 2019 Mar 7;5(1):e000489. doi: 10.1136/bmjsem-2018-000489. PMID: 30899549; PMCID: PMC6407553.