Strength Training for Walkers & Runners

Runner & Walker Guide to Strength Training

Chelsea Hall, PT

Fit For Life Physical Therapy

If you are like any runner or walker, you would probably rather spend two hours outside in the heat running uphill instead of spending 20 minutes in a gym.  That’s why we are in MIT, right?  However, a recent study looked at the effects of strength training on distance runners.  The big take away from this study: adding 2-3 strength workouts a week can improve your running economy, time trial/race times, and sprint speeds.

The addition of strength training to your routine is a good way to optimize performance without having to increase mileage or intensity of running workouts.  In turn, this can help prevent injury or overtraining.  With so many different strengthening exercises out there, it can be difficult to know where to begin.  Machine weight, body weight, free weights, elastic bands…what is best?  In general, free weight exercises (dumbbells, kettlebells) are more beneficial than machines as they require you to recruit stabilizing muscles that are needed for running.

Keep it simple by focusing on the following foundational movements:

1. Squats: There are many different variations of squats (front squats, back squats, sumo squats). Choose one, focus on form first, and gradually increase weight/repetitions.  Progress to more single leg focused squats such as rear foot elevated split squats or pistol squats.
2. Hinge Movement: These are important to strengthening the posterior chain that is very important for running.  Examples are Romanian deadlifts, single leg Romanian deadlift, and kettlebell swings.  Again, choose one, focus on form, and gradually increase weight/repetitions.
3. Lunge: There are also many different lunge variations including forward lunge, reverse lunge, side lunge, walking lunges, curtsy lunges.  So, just like squats, choose one, focus on form, and gradually increase weight/repetitions
4. Hip strength: The strength in our hips can directly impact movement and function in our upper and lower body.  Hip strength can improve running efficiency and decrease risk of injury.  Top hip strengthening exercises are a single leg glute bridge, modified side plank with hip abduction raises, and banded side stepping.
5. Calf raises: The calf complex is very important in running as it accounts for 50-60% of force production in running and walking.  There are many ways to strengthen the calves including straight leg calf raise, bent knee calf raise, single leg calf raise, eccentric calf raise, wall sit heel raise.  Performing both straight leg and bent knee calf raises are important to target both important calf muscles that form the Achilles tendon:  the gastrocnemius and soleus muscle.
6. Upper body: You don’t need big biceps to run a marathon.  However, if you do nothing to strengthen your upper body, you will have low tolerance to activities of daily living (handling items overhead, lifting children) that require you to use your upper body.  This may put you at an increased risk for injury in the upper back, shoulder, or neck which increases the possibility of missing a workout.  Rows, pushups, and overhead presses are good upper body exercises for runners.

How heavy should I lift?

With strength training, we want to challenge the body in a different way than running.  Performing lighter weights with a higher number of repetitions is going to challenge our body the same way that running does.  Instead, you want to focus on higher weights with lower number of repetitions.

Starting off, master the form with body weight first.  Once you are comfortable with form, start with a weight that you know you can manage pretty easily and perform 3 sets of 10 repetitions.  Slowly add weight from there.  Once you are up to a weight that is tough by the third set, start there.  Gradually add weight and decrease the number of repetitions in each set as the weeks progress.  You want to choose a weight intensity that is a 7-8/10 intensity by the last couple of repetitions in a set.

How many days a week should your strength train?

Research supports 2-3 times a week is most beneficial.  However, as we all have busy schedules balancing work, home life, speed work, and long-distance training, 3 times a week can sometimes be hard to accommodate. 

If you currently aren’t strength training, start with adding one session in a week.  Once that becomes manageable, build up to twice a week.  If that seems to be your limit while balancing other lifestyle restrictions, keep it at twice a week.  If you feel that you can accommodate one more session, add it in to get to 3 times a week. 

The offseason, before the autumn training session begins or during winter break is a good time to do more days of strength training.  As you approach peak racing and training, taper off to 1 to 2 maximal days of strengthening.  Additionally, it is best to keep your easy days easy and your hard days hard.  Performing your strength workouts on a tempo run or interval day is best as it allows your body to fully recover on your easy days.

If you have any questions about strength training for runners or walkers, feel free to contact us at Fit For Life Physical Therapy.   We are here to Keep You Moving!

Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

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