Strength Training Blueprint for Runners
A no fuss formula to level up your strength training without spending half your workout making a plan.
Most runners appreciate the benefits of strength training.
Run faster. Build confidence. Limit injury risk.
You get it; it’s important.
So why then is it so tough to actually get it done?
Aside from simply enjoying running more, most runners report that not knowing what to do is one of their greatest barriers to getting that strength work done. You barely have time to make it happen, and when you do, you worry that it’s an ineffective waste of time.
Enter the strength training blueprint for runners. A no fuss formula to ensure that you’re touching on the key movement patterns that will allow you to thrive on the run!
Quick note:
We’re starting with a tiny bit of background on the goals of strength training, but you can also jump straight to the blueprint here.
A quick primer on strength training for runners.
Strength training is wildly valuable for runners. We’re talking:
Up to 8% improvement in running economy after just a few weeks
Greater bone density
Improved coordination and control
Greater VO2max and cardiovascular health
Confidence!
Potential for greater resilience to injury
But perhaps the simplest way of putting it is this:
Increased force production + Greater rate of force development = Improved running economy
In other words, strength training improves your ability to generate force and the rate at which you can create that force. Those factors combine to make it so that less energy is required for you to run a given pace.
Another way to consider it is that with the same amount of energy expenditure, you can add a centimeter or two to each step you take. Multiply that by the 35,000-40,000 steps you may take during a marathon and you can see the benefit.
The lower leg is a spring. This is your super power.
For every step you take, your body is up against about 2.5x your body weight in loads (at minimum. Some estimates of sprinters show up to 6x a runner’s body weight in load).
But here’s the good news: the tendons in your lower leg store and release elastic energy that has capacity to contribute about half the mechanical cost of running. So all the sudden those loads are looking more like 1.25 x your body weight instead of 2.5x.
One of the major goals of strength training is to “build your spring”. Think of a heavy duty commercial grade spring vs a small plastic toy. Which one is going to propel forward with more “oomph”?
Strength training for the win.
There’s more to it than creating force.
In addition to improving a muscle’s overall capacity to generate force, strength training impacts the neuromuscular relationship. That means that it strengthens communication between your brain and your muscles. This translates to:
Training motor units (groups of muscle fibres controlled by one motor nerve) to work together.
Faster communication between brain and muscle.
Improved coordination and synchronicity.
Here's the plan.
1. Something to build vertical force.
Think: Mostly up and down movements (squat patterns) that ask you to load through the hips and knees.
For example:
Goblet squat
Split squat
Why?
Build a bigger “spring” and your capacity to create force driving into the ground. That translates to covering more distance with each step, without any increase in energy expenditure.
2. Something to build horizontal force.
Think: Forward and back or hinging movements that work the powerhouse muscles around your hips.
For example:
Hip thruster
Kettlebell swing
Why?
Maximize horizontal forces to drive forward and maximize time in flight. Again, bigger spring and more distance covered with each step means faster running without greater energy expenditure.
3. Something targeting calf strength.
Think: Exercises that move you up onto your toes and work that lower leg.
For example:
Functional calf raise
Why?
The calves take on more load relative to their size than any other muscle when you’re running and they lose strength capacity faster than any other muscle group as we age.
They’re key to propulsion and have a huge amount of elastic energy stored in them (aka building strength here is another essential component to “building your spring”).
These exercises also help us build a good toe off pattern which is essential to both force production and staying healthy on the run!
4. Something to challenge your hamstrings.
Think: Movements that load the back of your leg, often by pulling in towards your body or underneath you.
For example:
Swiss ball or slider curls
Single leg RDLs
Why?
The hamstrings take on an immense amount of load as you run, especially as you hit the ground.
They’re also contributors to force generation at push off and helping you find stability as you manage and transfer loads.
5. Something for postural strength.
Think: Movements that open up your chest while building strength through your upper back and shoulders.
For example:
Overhead carries
Overhead squat
* Quick Note: If you’re super stiff in your upper back and shoulders, checking in on mobility is a key first step here.
That typically involves something to get those vertebrae moving a little more smoothly and to allow greater movement through the muscles in the front of your chest and shoulders.
If you’re not sure if this is you, consider an assessment with a clinician. Ideally someone with a background in running.
Why?
First of all, better posture means greater capacity to expand the chest and use your full lung capacity. Huge win.
We also know that poor posture can lead to:
An inefficient arm swing.
Compensatory movement patterns that lead to inefficiency and excessive loads (injury potential!) down the chain. For example, we see a lot of runners extend more through the low back, which impacts hip extension, core function and more.
6. Something to challenge your core (ideally anti-rotation).
Think: Movements that challenge you to fight motion with a strong stable core.
For example:
Slow walking march with a heavy load in one arm
Why? Think of an empty pop can.
Imagine placing a textbook centred on top of it. No problem.
Now imagine that the can has a dent in it somewhere. You go to add the textbook, and rather than staying strong and stable as it disperses the load, it crumbles.
If your core isn’t able to respond to forces acting in multiple directions as you run, it’s like a dented can. This leads to:
Less coordination and control of your movements.
Poor load transfer and increased loads on certain tissues as you seek new movement strategies.
More work to run at a given pace.
Aka you’re leaving performance potential untapped and increasing your risk of injury. See the trend?
7. Something to challenge your hips.
Think: Movements designed to help you coordinate a level pelvis as you combine core and hip strength.
For example:
Why? A pelvic drop, or your pelvis dropping to one side as you land on that foot, is a huge predictor of running injury.
As in 80% greater injury risk for every 1 degree of drop.
You better believe that it’s also a sign that you’re not tapping into your performance potential.
While strength alone is not enough to prevent pelvic drop (run technique plays a big role too, and an overstride is a definite risk factor), it doesn’t hurt to have great strength and coordination through the muscle groups most able to help you fight it!
Last point
There is no perfect.
We could, and eventually should, definitely add power, plyometrics, eccentrics and more.
Many exercises could absolutely check more than one box.
There’s been a ton of research into the “best” way for a runner to strength train. And ultimately, while we know that certain principles are mostly a guaranteed win (i.e. load is good! Please progress the demand on your body!), the biggest impact is to do something.
Our goal here is to kickstart your process and get you thinking about what movement patterns to include. From there, play, build, learn and know that we’re here to support you with tons of options if you feel like a personalized approach is warranted!
Rooting for you, always!