Week 77: Busting Strength Training Myths for Runners

Edited by Dr Divya Parashar

If running is your love, strength training ought to be your mother-in-law. Whether you like strength training or not, you need to do it on a regular basis to keep your running satisfied and happy to be able to perform at your best capabilities and to stay injury free. 

This isn’t a new philosophy. I have been advising the same for over two decades now to sprinters, middle and long distance runners. Endurance runners who compete at the highest level have possibly been doing heavy resistance, explosive resistance and plyometric training for a while now. 

Most running and fitness coaches suggest that for strength training to be specific for endurance runners should be done in high repetitions with low resistance, as those are the demands of middle and long distance running. 

An infographic published online first in British Journal of Sports Medicine earlier this year busted this myth. The authors Alexander, Barton and Willy from Sports and Exercise Medicine Research Centre, La Trobe University, Australia, clarified that improvements in muscular endurance are achieved specifically by running and should not be the goal of a strength training programme. 

The authors noted that strength training done 2-3 times a week over 6 weeks duration or more, improves running performance, the effort that goes into running at the same pace for similar distance as before and sprint speed for shorter distances. 

Often runners would do 3 sets of 20 or more repetitions with light resistance. This has been found to be less effective for runners as compared to heavy resistance exercises. Even doing as many repetition as possible till can do no more is not recommended for runners. 

I was first introduced to this approach when I was heading Medical Strengthening at London centre for Kieser Training, a chain a strength training. Till then I too would focus on very high repetitions of low intensity exercises. 

When runners get on strength training, there are a few basics that need to kept in mind:

• Supervised sessions are important for strength training, specially for those getting started. If you don’t have access to fitness instructors or they aren’t of good quality, just keep the basics in mind and get started. 

• Don’t let best be the enemy of good. Always remember that form follows function. Once you get started, you keep the movements slow, and keep the basics in mind, your form will improve. From the word go, don’t look for full range of motion, it’ll come in due course. 

• There is no one size fits all. Even though there are recommendations by someone like me or institutions, they are generic statements. Strength training has to be customised to an individual’s needs and capabilities. Your training will depend on your goals, ability, training experience and last of all your injury history. 

• 2-3 sessions a week of strength training is good to start with. Based on how your body responds and recovers, you can make sessions to be more or less frequent. Same applies to exercise selection, weight, sets and repetitions. 

• Start with baby steps, gradually increasing the repetitions and resistance, whether it be floor body weight exercises, weights or machines. Never compete or compare with others. It’s about journey and no one else’s. 

• Heavier resistance exercises which over time evolve from half squats to full deep squats with barbell, wall-push-ups to floor push-ups, heel raises to heel drops, deadlifts, steps-ups etc.

• Strength training and running shouldn’t happen together, something gym goers who run on treadmill right before or after strength training should be aware of. There needs to be at least 3 hours gap between high intensity running and strength training for body to recover. If strength training is done first, there needs to be minimum of 24 hours gap before a high-intensity running session. 

Whether you like it or not, you’ve got to keep in good books of strength training for a good long relationship with running. 

References:

• Alexander JLN, Barton CJ, Willy RW. Infographic. Running myth: strength training should be high repetition low load to improve running performance. British Journal of Sports Medicine  Published Online First: 25 September 2019. doi:10.1136/bjsports-2019-101168

• Yamamoto LM, Lopez RM, Klau JF, et al. The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. J Strength Cond Res2008;22:2036–44. doi:10.1519/JSC.0b013e318185f2f

• Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: a review. Scand J Med Sci Sports2014;24:603–12.doi:10.1111/sms.12104

• Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res2016;30:2361–8.doi:10.1519/JSC.0000000000001316

• Denadai BS, de Aguiar RA, de Lima LCR, et al. Explosive training and heavy weight training are effective for improving running economy in endurance athletes: a systematic review and meta-analysis. Sports Med2017;47:545–54.doi:10.1007/s40279-016-0604-z

• Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med2018;48:1117–49.doi:10.1007/s40279-017-0835-7

• Karsten B, Stevens L, Colpus M, et al. The effects of sport-specific maximal strength and conditioning training on critical velocity, anaerobic running distance, and 5-km race performance. Int J Sports Physiol Perform2016;11:80–5.doi:10.1123/ijspp.2014-0559

• Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med2014;48:871–7.doi:10.1136/bjsports-2013-092538

• Baltich J, Emery CA, Whittaker JL, et al. Running injuries in novice runners enrolled in different training interventions: a pilot randomized controlled trial. Scand J Med Sci Sports2017;27:1372–83.doi:10.1111/sms.12743