We need to have a talk...
about how building a strength base for runners actually works.
Don't get stuck in the trap of thinking:
you have to lift 4-5x a week for strength training "to count"
that doing a hot and sweaty HIIT routine is the same as progressive, heavy lifting.
that you'll immediately get bulky and look like Arnold Schwarzenegger
and you only do all these during your OFF SEASON...
It's time we set the record straight for runners.
Here's the tea.
To build a successful strength base as a runner you need the following rules:
1. Consistency. Lifting 2-3x a week is all you need. Even 1x a week counts! Don't get in your own way.
2. Progressive Overload, not Cardio-Circuit Training. Well-intended runners can get caught in the trap of "oooh, a 20min HIIT workout on youtube with weights!". It says all the right things in the title, but the trick is even though you may be slinging dumbbells, these kinds of workouts are more cardio based than strength based. As a runner, you need strength workouts that gradually, consistently, challenge you to get stronger by picking up heavier weights. Being able to pick up heavy things is what helps build a true strength base.
3. Remember: You WILL NOT become a body builder. Trust me, as a runner, you will NOT get bulky. Building muscle mass in a body-builder way is just as strategic as marathon training. You don't become Arnold Schwarzenegger overnight from squatting twice, just like you don't run a marathon after only 2 runs around the block.
4. Strength Training is more than your Off-Season. I get it; it's very convenient to set aside a set time on the calendar to devote to strength training hard-core. and I LOVE IT! Use that time to deep-dive into strength training 3x a week. But realize, it's ok to NOT be able to do this during your training season. Instead, commit to 1-2x a week. Keep the gains you've built. Don't wait around till next year after wondering why all your injuries came back.
What do you say to jumping into some exercises?
I've put together a circuit for the runner who is:
new to strength training
unsure whether they're doing it right
looking for somewhere to start with exercises that can be done at home in 20mins
and wants some basic, runner-specific exercises that can help them stay strong and not injured
Let's hop in.
For the Long Distance Runner: How to Build a Strength Base
Circuit:
3 sets each // light & HEAVY weights
Squat with Overhead Press
8 reps X heavy weight
RDL with Hip Internal Rotation
12 reps ea leg X heavy weight
Backwards Lunge with Front Raise
Backwards Lunge alone: 12 reps ea leg X heavy weight
Backwards Lunge with Front Raise: 6 reps each leg x light-medium weight
Curtsey Lunge
8 reps ea leg X heavy weight
SEO SUBHEADER ACCOUNCING exercise explaination
Squat with Overhead Press
I know what you're thinking: "but what's a heavy enough weight?
TOP TIP: Pick a weight that you can only squat for 12 reps. Even better if you can only squat it for 8 reps.
It's ALL SCIENCE. How you build strong muscles is by sending you muscles the right message or stimuli to GET STRONG.
HOW? By picking up heavy stuff for a few reps. The key? We have to get over ourselves and actually commit to picking up something that's truly heavy.
Looking for the tips on how to do this exercise? It's in the video ;)
RDL with Hip Internal Rotation
blah blah blah fancy name for aim the weight towards the outside of the your foot
WHY? Building glute and hamstring strength should look like running. That's how you build running-specific strength right? And who doesn't like to work smarter, not harder?
This is one of those scenarios. By slightly tweaking this single leg deadlift, you not only continue to strength train like a runner, you strengthen your glutes, hamstrings, and deep core in a very important, usually forgotten way.
This little tweak helps to strengthen very small but important deep glutes muscles, helping you to build STRONG HIPS!
and strong hips are injury proof hips. So get to it.
Backwards Lunge with Front Raise
Compound movements are great time savers but...
THE CATCH: while combining upper and lower body stregnth exercises are a great way to work 2 or 3 body areas at the same time (here: legs, shoulders, and core), they can quickly become more circuit-y than we'd like.
Watch your HEART RATE! Because these are more full body movements, typically done with lighter weights, this can create a trap where we fall into HIIT style workouts rather than taking our time and using a heavy enough, challenging weight.
Don't worry: you won't self combust if your rate raises ;) But just be mindful of moving deliberately. And if you want more focus on your hips, knees, and quads, skip the front raise and swap them out for walking backwards lunges.
Curtsey Lunge
Looking for stronger hips and better balance?
THE KEY: this'll do it ;) I realize we don't skate or run sideways. But there's something satisfying about a curtsey lunge.
It works on single leg balance and hip strength/stability. And it challenges your quads in a lengthening way from a different position. By doing this: you build stronger, more injury-proof knees.
Too many times runners only train in what we call one plane of motion, meaning from one direction only. But you are only as strong as your weakest link. So by training your hips and knees from varying and different directions, you build not only a stronger strength base, but you become a better, stronger, more injury-proof runner.
WRAPPING UP
Why is nobody talking about this?
Well, maybe they are.
But not enough.
You NEED TO REST.
Not just rest days, but REST between strength exercises.
Remember at the start of this blog when I mentioned we don't want our strength exercises to become breathless circuit training?
If you can whip through your strength program like a rapid HIIT workout, you're probably not using heavy enough weights.
Invest in another set of dumbbells.
Challenge yourself.
Give yourself 45 seconds to 1 full minute (or more!) to REST between sets!
Think: we want quality heavy reps with good form.
Not fast and furious squats that get your heart rate up without the muscle-building stimuli you're working so hard for.
If you're looking for more strength exercises to help you build the exact strength you need as a runner, how does 2 whole weeks sound?
I have a FREE 2 WEEK strength program that will help you get more comfortable with lifting like a runner, complete with exercises you can do at home, all under 25 minutes. You can grab that HERE!
Until next time running fit fam,
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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