How Runners Should Strength Train?

I think the question “should runners strength train?” is no longer controversial. There seems to have been a shift towards embracing strength training in the last decade or so after a bevy of research has supported its use for improving running economy, time to exhaustion, and performance more generally. (1,2,)

In practice, I find that many well-intentioned runners and coaches apply the wrong methods to reap these benefits. I believe the major reason is a misunderstanding of what constitutes strength training. When I ask my patients what their strength training program looks like, it usually looks nothing like an actual strength training program but rather: pilates, hot yoga, light dumbbells, or a fitness class at their local gym.

While none of these activities are inherently harmful (though they can be), they are not producing the benefits we see in research studies. My goal with this article is to translate the knowledge from research into an easy-to-understand formula so runners can design their own strength training programs.

First, let me define ‘strength training’ in a lens I think runners will understand. Runners can use different types of runs to improve general aerobic endurance (easy runs), maximal oxygen uptake (VO2 max), lactate clearance (LT/threshold runs), running economy (all types of runs), or expedite recovery (recovery runs). Similarly, folks in the gym can bias certain outcomes by training a certain way. Some of the outcomes we can bias include, but are not limited to, improving muscular endurance (light loads for many reps), improving peak power (light/moderate loads lifted really quickly), improving muscle hypertrophy (a wide range of loads at high volume, lifted close to failure), and muscular strength (moderate/heavy loads with lifts performed close to failure). The research uses loads ~70-85% 1-rep max (1-RM) for 2-4 sets with anywhere from 1-12 repetitions (3).

So, if we want to reap all of the benefits in the gym that strength training has to offer, we need runners to actually train strength. Just as a runner who always performs easy runs won’t improve their VO2 max much, a runner who performs high-rep/low-intensity exercises in the gym won’t improve their strength.

Time to make this post practical: what should a strength program look like for a runner?

Day 1:

A. Goblet squat: 4 sets of 6-8 reps - rest 90-120s between sets

B. Kickstand RDL: 3 sets of 6-8 reps - rest 90s between sets

C1. DB incline bench press: 3 sets of 8 reps - rest 60s before completing 3b.

C2. Front foot elevated calf raise: 4 sets of 8 reps - rest 60s before going back to 3a.

Day 2: (at least 72 hours after previous strength day)

A. Trap bar deadlift: 4 sets of 5-6 reps - rest 90-120s between sets

B. Alternating lunges: 3 sets of 8 reps - rest 90s between sets

C1. Pull-ups: 3 sets of 8 reps - rest 60s before completing 3b.

C2. Marching farmer’s carry: 3 sets of 15 yards - rest 60s before completing 3a again.

All exercises should be performed at high intensity (70-80%+ 1RM), and how heavy specifically will somewhat depend on the confidence and experience of the athlete. This doesn’t require knowing your 1-rep max. In practice, I have runners perform their lifts with 1-3 reps in reserve (RIR). This means that by the end of their sets they feel as though they could do at least 1-3 more reps with perfect form. This is in bold because the gym should be thought of as “coordination training under load,” as my friend Chris Johnson says, not lifting to absolute failure despite the costs.

Now in reality, the training programs I write for runners look a tad different than the templates above. They often include plyometrics (which requires a post of its own as these can easily be butchered and do more harm than good) and accessory exercises to supplement their rehabilitation.

However, I believe that if most runners followed the template above with slight tweaks to make the exercises specific towards their anatomy, goals, and experience, with appropriate loads, they wouldn’t only be healthier humans, but they would become faster, more economical runners.