Why runners need to strength train
Running is a continually growing sport that provides many benefits ranging from improved overall health and wellness, finding a community that you feel welcomed, and the mental relief you get from going a run and having time to yourself.
These welcomed benefits keep runners wanting to stay…running. One key aspect to ensure that you can stay running is through strength training.
Distance running can place an increased amount of stress and demands on many tissues ranging from the foot all the way up to the hip and lower back. If your body isn’t prepared for these demands, this could lead to potential injury risk and time missing runs. While there may have been some resistance in the community, the science backs the opinion that runners can benefit from strength training and see a return on the investment they make.
Studies have shown that strength training is a great preventative measure to not only prevent injury but improve performance [1]. By having adequate strength in the surrounding muscles that support your joints and bones, you are able to absorb force properly without cumulative stress leading to injuries.
Improved Running Economy: Being able to do more with less energy.
Using a strength and plyometric training program will help in providing proper stiffness in tendons and muscles that are required for running. Having a stronger and stiffer tendon will increase your running performance by improving your running economy. Running economy allows your body to perform at peak condition by optimizing your energy usage. This allows for efficient energy usage thus requiring less energy to what is required. Over time this relates to longer runs and faster speeds [2].
Reduce injury risk:
Studies have shown your joints absorb a high amount of force while running. The calf and lower leg as much as 7 times your bodyweight [3]!
In order to properly handle these high forces occurring at the joint, the surrounding muscles need to be in peak condition to recycle these forces and prevent stress from building. Using a strength program will assist in ensuring your muscles can tolerate load placed on them and be able to have the endurance for whatever your distances are. This helps preserve proper bone density for the duration of your runs and promotes recovery so you are ready for the next session [4].
No one can prevent an injury from occurring but you can take steps in your running and strength training programs to reduce the likelihood it happens. Or improve your recovery timeline 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 a physical therapist that can help you run at a high level again, you can schedule a discovery call here.
We will help you address mobility deficits, improve stability in key areas for runners, teach you how to lift and feel confident in the gym.
Sources:
1. Prieto-González P, Sedlacek J. Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes' Performance and Selected Anthropometric Parameters. Int J Environ Res Public Health. 2022 Aug 29;19(17):10773. doi: 10.3390/ijerph191710773. PMID: 36078489; PMCID: PMC9518107.
2. Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med. 2024 Apr;54(4):895-932. doi: 10.1007/s40279-023-01978-y. Epub 2024 Jan 2. PMID: 38165636; PMCID: PMC11052887.
3. Van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007 Aug;41(8):469-80; discussion 480. doi: 10.1136/bjsm.2006.033548. Epub 2007 May 1. PMID: 17473005; PMCID: PMC2465455.
4. 4. Duplanty AA, Levitt DE, Hill DW, McFarlin BK, DiMarco NM, Vingren JL. Resistance Training Is Associated With Higher Bone Mineral Density Among Young Adult Male Distance Runners Independent of Physiological Factors. J Strength Cond Res. 2018 Jun;32(6):1594-1600. doi: 10.1519/JSC.0000000000002504. PMID: 29470364.
