Wouldn't it be nice to have a road map if DO's and DO NOT's when it comes to training for your best race/marathon yet?
And mostly, it'd be glorious to have a list of:
"To race your best, strongest, fastest race every AND stay injury free through the entire training cycle and afterwards, DO THESE EXACT THINGS!"
The only reason that million dollar book doesn't' exist: you have to write it.
That's right.
The sure-fire road map to stronger, successful, injury-free races and their training cycles look a little different for every runner.
Sure, there are things we ALL have to do:
eat enough
sleep enough
run enough
strength train enough
Quite honestly, those staples can take years (if not a lifetime) to learn.
So what if I gave you the short cut to at least one of them?
Because knowing the 5 red flags to steer clear of when you're looking for a strength programs made for runners can save you a lot of wasted time, repeat-injury frustration, and starting line FOMO.
Why even give 2 pennies what I think?
Hi! I'm Marie, dr.whitt.fit, and I'm a practicing Doctor of Physical Therapy and a life long runner. I've had plenty of running injuries (pre-PT school) and now I'm smart enough to help you avoid repeat niggles and the mistakes that bring them on.
Let's hop in!
5 Red Flags in a Strength Programs for Runners that Can Cost You Wasted Time, Repeat-Injury Frustration, and Starting Line FOMO.
You notice the exercises have TONS of reps because "that's how runners strength train".
I'm not talking 12 reps or even 15 reps per exercise.
I'm talking 50 lunges, 30 bird dogs, 50 air squats etc. This is an OLD, outdated way of strength training for endurance athletes.
It used to be thought that because runners did lots of miles, that we equally needed lots of reps to build "endurance strength". That's where you get the idea of light, baby dumbbells and 20 reps in one set.
Updated research tells us otherwise.
While performing higher numbers of reps can absolutely still build strength, you need much, much more than 5 or 10lbs.
What you actually need to be a successful, injury-resistant runner whose not paranoid about their runner's knee coming back: is to learn to lift heavy weights and use a low to mid-range rep range (5-15 reps for set).
So if you see a plan suggesting 3 sets of 20 reps with 10lbs, run for the hills. (pun not intended.)
You see the strength program is labeled as "easy" and subsequently filled with nearly all body weight and banded exercises. Maybe a smattering of occasionally weighted squats.
I get it. We all need a place to start.
There is no shame here or in a rebuild ever.
But if you're a full or half marathoner still using "easy strength programs for runners" chock full of endless reps of body weight lunges, bird dogs, single leg bridges, banded clamshells, dead bugs, planks, banded lateral walks with maybe the occasional weighted goblet squat...
Honey, that is NOT ENOUGH.
Don't believe me?
Quick story: I tried that route.
My right knee was giving me some serious problems on hill repeats one season, specifically the down hills.
The solution my coach gave me at the time: do 2-3 sets of 50 lunges.
I balked and just stared at her. And asked her to repeat that.
I heard her correctly. And I did my home work dutifully.
Unfortunately, I did not obtain the bone-crushing-pain-alleviating results I was looking for.
Yes, lifting something heavy can be intimidating. But you're not delicate. You're a runner, an endurance athlete. You can handle hard. And you can handle this.
You read a part of the program description that indicates it may take you an hour to complete each workout.
Has anyone told you you're a little crazy for running for hours on end? If you weren't already aware: yeah, running takes up time. But that's usually time we're happy to make available.
Not a lot of runners are equally happy to make hours worth of time available for strength training.
Chalk up another tally for "I didn't have to time strength train this week..."
And yes, while we can hope that purchasing a new program or plan will give us the motivation to finally get our -ish together and begin strength training like we know we need to...
Nothing changes if nothing changes.
But I'm not going to lie to you...
There's no way, even as a physical therapist and life-long runner, am I going to be able to run 2 hours and then do an hour strength workout afterwards.
Not with a post-run recovery snack and the couch calling me.
So if you see a strength program supposedly made for busy runners like yourself whose already making sacrifices get up early on weekends to chase miles and not cut into more family time than you already are, be leary.
Yes, we still need to make time to strength train: but you SHOULD NOT need to strength train an HOUR EVERY WORKOUT in order for the program "to work".
That's bull cookies.
A well planned, runner-specific 15 to 40min strength workout that hits all the important, lower extremities (legs) major muscle groups will be just as effective at helping you grow stronger, keeping new niggles at bay, and making you repeat-injury proofed than an hour circuit that makes you breathless, gassed, and exhausted.
You realize, the program progresses (gets harder) not by you lifting heavier, but by adding more and more exercises.
I've seen this far too often. And if you do too, I need you to step away. (or run away).
While "just lift heavy" and smashing together random exercises like lunges, squats and RDLs isn't necessarily a fantastic plan, it's a BIGGER red flag if the only way a program progresses is by loading you up with MORE.
I've said it before: more is more, not better.
As runners, we are so good at falling into the "more is more" trap.
Don't believe me?
Have you ever had that itch during a taper to just "accidentally" tack on an extra 5 miles to your run? Because more miles during you taper must be better because it means you're prepared....
Runner logic at it's finest.
And despite wanting to rather run more than lift more, us runners continue to think "you know, more strength exercises must be better. It'll make me stronger, faster and if I'm stronger IMMEDIATELY, I won't get injured as I keep aiming for the higher end of my mileage range..."
You know it. I know it.
Yes. You need to lift heavy but via a set plan. And that does not mean starting with 5 exercises and ending with 20. That's cruddy, lazy, sloppy planning.
This is the tried and true, scientifically researched plan that makes you a stronger, better, injury-resistant runner: lifting heavier by using progressive overload, RPE, and gasp! repetition of the same workouts..
You hear the creator of the program say strength training is only necessary during base building or a marathon training cycle/season.
Nope. nope. Nope-itty nope.
I know a lot runners set aside 1 or 2 months A YEAR to run less and focus on strength.
But here me out:
If I set aside 2 months of the year to run and focused on strength the rest of the time, would I be very successful finishing a marathon?
I understand the logic: strength train during X time to run harder without getting sore from lifting and ruining your runs, etc.
But unfortunately , that's not how our bodies work.
In order to build strength, we have to give our muscles the correct message or stimuli to build bigger, stronger muscles. Without that message repeatedly being sent to our muscles, we don't keep what we've worked so hard to build.
So unfortunately, you're being fed a lie.
The Truth: as runners, we need to strength train year round in order to stay injury free and prevent future new or old injuries from popping up. But that doesn't mean you have to lift heavier and heavier indefinitely.
The solution: strategize your strength training like you do your running.
Have a strength base building period.
Then a higher, more intense strength training plan during marathon training to match the intensity and increased load of your running.
Followed by a lower intensity period with fewer strength training sessions mimicking your off season.
Allowing your strength training to become as periodized as your running allows for deload or down weeks, saving your sanity while keeping you consistently strong so you don't have to constantly rebuild from injury-status.
WRAPPING UP
Feeling more confident and informed but wondering now what?
How do I put all this into practice?
Where do I go from here?
These are great points, but what exercises am I supposed to do and at what reps?
Don't worry, running fit fam. I got you.
I'd like to introduce Injury Proofed:
My newest and best yet, FREE 2-day live event for busy runners who want to go from injury prone to injury proofed.
With 2 runner-specific strength workouts, you'll learn how to target and strengthen injury-preventing muscle groups with the right weights so you can lift heavy confidently, running your next training cycle injury free.
Injury Proofed is perfect for the runner whose ever:
Googled diligently for hours, struggled, and ultimately thrown all 7 crumpled pieces of paper into the trash, trying to make their own strength training program for their upcoming marathon cycle but got stumped because they didn't know how or when to make the exercises harder.
felt overwhelmed at the thought of needing to squeeze in additional 2 to 3 additional strength workouts (each an hour long) every week on top of a 6-12week speed block when they barely have to time to wake up, pee, run, get kids ready for school, and get yourself to work.
got stuck in a doom scroll on instagram, youtube or tiktok, post long run, while hanging out with their feet up the wall, searching for the holy grail of videos that will teach them exactly what exercises their body needs to build a bigger mileage base but without a repeat Achilles niggles coming back.
felt discouraged and like "what's the point?" because they previously bought a 12 week runner's knee program that they sunk time and energy into and after 8 weeks, they're still experiencing knee pain at mile 3 of 6.
felt nervous and hesitant to "lift heavy" like runner strength gurus keep preaching because they're worried about debilitating soreness that prevents them from running for 3 days, setting them back a week in marathon training.
Feel called out and seen by any of those?
That's how you know you're in the right place.
Injury Proofed is for you.
And I can't wait to see you there. Tap the button below to join NOW!
Until next time running fit fam,
Dare to Train Differently,
Marie Whitt, PT, DPT // @dr.whitt.fit
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