Strength Training for Runners

Avoid your aversion to strength training

OCTOBER 2009

By Lauren Jawno Reproduced with permission from iRun Magazine

Runners are typically the last athletes who will go to the gym and do some strength training. In fact, the only time most runners will go to the gym is if the weather is so bad that they can’t train outdoors, forcing a treadmill run instead.



So why the runner’s aversion to strength training? Many believe that strength training will make them bigger and heavier, therefore slower. In truth, the general ability for a runner to make huge gains in increasing muscle mass tends to be limited by an endurance-based running program and their body type.



What’s an Ectomorph?


Ectomorph is a term used in somatotyping, a system of classifying body types. An ectomorph is a person who is tall and thin, with a narrow body, thin arms and legs, low body fat and wiry muscles. An example of an ectomorphic person in the sporting world would be a typical long distance runner or basketball player. In general, ectomorphs rank high on endurance, flexibility and agility. For more information on measuring somatotype, visit topendsports.com.



Doing it the right way


By incorporating the correct strength training program into your regime, you will discover two major benefits:



1 The power output gained from the additional muscle mass will outweigh the stress of possibly carrying a few extra pounds; and



2 Strength training will help you maintain your form, which translates into great running efficiency, especially towards the end of a long run.



The key to an effective strength training program is to have a functional program that will complement the seasonal demands of your running program. Functional training means training the body with integrated movements that mimic, as much as possible, the sport you are training for. In the example of running, we know that:



1 It occurs one leg at a time;


2 It is ground based;


3 Stability and balance are the guiding system of the power needed for a longer stride length which affects speed; and


4 Your core helps control the running movement – both the rotation between the upper and lower body and the force production of the lower body. 



So, we need to keep all of this in mind when selecting specific exercises.



Rules to remember



Contract your core: During all exercises, always focus on initiating and controlling movement from the core of the body downward.



Aim for high volume: By training with a higher-volume, endurance-based program, you will more closely mimic the training you are doing now. Use a 15-20 repetition range, as opposed to a 10-12 repetition range, and do 2-3 sets of each exercise.



Choose your weights wisely: Select a weight that results in fatigue by the last couple of reps of the set, not one that feels challenging to lift from the start.
A. Leg Curls
Remember to train mainly in a standing position – you are standing when you run.



How do I do it? 

Try standing leg curls using resistance bands. Secure one end of the band to any fixed, heavy object (e.g. the leg of a dining room table) and the other end around one ankle. 
(It can be helpful to have something like a chair nearby to lightly hold onto and help you balance during this exercise.)

• Start with your right leg straight and slightly in front of the left leg.

• Lift your right foot off the ground and curl your leg (by contracting your hamstring) until you have a 90 degree angle with your shin parallel to the ground.

• Slowly return to the starting position and repeat.

• Repeat 15 – 20 times, then switch legs and repeat.



Tip: Choose standing leg curls over lying leg curls.

B. Single Leg Squats
Incorporate single leg exercises – remember, running takes place on one leg at time.



How do I do it? 


• Stand straight, with your body weight supported on your right foot.

• Tuck your left heel up behind you, with your shin roughly parallel to the ground and your left knee aligned with the right. Keep arms by your sides and hold your dumbbell in your left hand. 

• Look straight ahead and don’t arch or curve your back. Maintain a neutral spine position.

• Keeping your chest lifted, flex your knees and hips and ‘drop’ your butt towards the floor.
• Lower yourself to the point where it becomes difficult to maintain your balance, then pause and flex your knees and hips to return to the start position in a controlled fashion. (Ensure that your knee hinges in a straight line, keeping lateral movement to a minimum.)

• Make sure your knee does not travel beyond your toes when lowering and rising, and don’t completely straighten your knee at the top of the movement.

• Repeat 15 – 20 times, then switch legs and repeat.



Tip: Try single leg squats versus the leg press.

C. Walking Lunges
Use closed chain exercises – you always have one foot on the ground when running.



How do I do it?

• Stand upright, feet together, holding your dumbbells at your sides, palms facing in.

• Take a controlled step forward with your left leg, moving smoothly and keeping a straight posture.

• Lower hips toward the floor and bend both knees, almost at 90 degree angles.

• The back knee should come close but never touch the ground, while your front knee should be directly over the ankle.

• Push off the with your right foot and bring it forward to starting position; this completes one rep.

• Take the next step forward with your right leg and repeat. 



Tip: Do lunges instead of leg extensions.

D. Arm Running
Arm running with handheld weights is a great functional upper body exercise.

How do I do it?

• Stand upright with feet shoulder width apart.
• Using handheld weights that will challenge you, move your arms through the range of motion you use when running.



Tip: You need upper body strength to keep your form and breathing efficient.

Lauren Jawno is a practising nutritionist, a certified personal trainer and a life coach and public speaker living in Toronto.