A structured running strength program will provide you with the durability to remain injury free and continue enjoying the benefits of running.
Over the years I’ve been a fairly consistent runner and fortunately for me I’ve managed to stay injury free. I plan on keeping it this way. The winter month are a time where my focus is on a weightlifting and running mix. Building a base of fitness and strength during the winter months works well for me. Personally, I run for fitness and health, plus getting out there and moving is what my body needs. As a bonus It helps keeping my bodyweight in check burning through those calories. Staying strong and durable as a runner keeps you consistent, injury free and ready for running events. This is all possible when you adopt a balanced approach to a running strength program.
Depending on what stage of your running journey you are in. Whether you are building your base fitness, prepping for an event or working on weaknesses. Weight training for runners has its place.
So how do you keep yourself strong, fit and unbroken with all the running you do? I’ll outline a sample 2 “Gym” days of training to follow you can adjust to suit your current fitness levels and exercise availability. This can easily be altered over time as you increase kilometres post winter. All possible once you have a solid level of strength and running conditioning. In heading towards the warmer month’s specific sessions like, tempos, intervals and hill work can be added with confidence. By then you will be durable enough as runner to consistently hit those longer and demanding weekend runs ready for any event.
Balancing this out is what a running strength program delivers.
Using a barbell and kettlebell for strength in running
Here’s a typical 2 days of full body training keeping it simple in complementing your running. I have numbered the days, so it depends on your available days/times when exercising and not be too rigid. We are all at different stages of running conditioning and lifting weight. So, take from it what works. For example, with most running plans the long run is on weekends. I do mine on Friday as it’s my day off. I have work and family time on the weekend. Do what best works for you. Do what you can as life and other commitment will always be in need of your attention.
I have used the 5 x 5 method as its delivers both strength and durability. It’s generally a strength and conditioning protocol. Not a body building one. The focus is to make you a stronger runner. Not a powerlifter or bodybuilder. The assumptions are that you will be technical when lifting and choose safe workout weights. Any mobility and flexibility are done during workout. I have mentioned these as part of an option day. Learn them and plug them in as you need.
Day 1:
- Barbell standing shoulder press 5×5
- Barbell squats 5×5
- 1xKettlebell Swings 5×20
- 2xKettlebell SLDL (works the Glutes directly)
- Hanging knee raises 5×10
- 3klm recovery run (optional)
The focus of the day is a simple full body workout. Starting with the shoulder press for upper body strength, stability and posture. The overhead press using a barbell covers these requirements and more. For runners it’s an efficient and easy way to add upper body strength. This exercise is one of the fundamental movements that should be in most programs. Next is the barbell squat working the Calves, Hammies, Quads, Glutes and core in one simple movement. While the upper body supports the load. You can see why both exercises combined make a running strength program a must.
The next two exercises are best served using a kettlebell. There are many recourses out there going into great detail about the benefits. I’ll just compliment the initial 2 movement. Firstly, is the kettlebell swing. It works the posterior chain; these are the muscles that directly work when you are running. Plus, the cardio conditioning you get when high volumes and the right weight is used makes this a worthy inclusion. Secondly are the single leg deadlifts (SLDL). They complement the swings and squats in working the groin and glute region. This unilateral exercise is great for both running and glute development.
For core the classic knee raises targets the lower abs while working the entire core. They also give the hip flexors a bit of a stretch when executing this move. You can either grip the bar or use hanging straps if available. Also, a great exercise for my female client who enjoy targeting this area. Lastly, the optional 3klm running can be used as shake off run.
Day 2:
- Barbell bench press 5×5
- Barbell bent rows 5×5
- 2xKettlebell Deadlifts
- Kettlebell goblet squats
- 3klm recovery run
Day 2 complements the previous workout in balancing out the push and pull movements for a full body focus. Firstly, for efficiency and simplicity is the use of a barbell for the bench press for (pushing) upper body strength. Next, we use the bent over rows, when performed with good technique is safe and covers the entire back muscles in one great exercise. Both works well with shoulder presses. For a hinge exercise we the classic deadlift for as a full body pull. Lastly, an essential exercise for all runners is the goblet squat.
Using these as part of your strength program guarantees a balanced upper body with a solid core/hip region underpinning any run.
The kettlebell deadlifts are chosen for their ability to deliver great results. Are easy to learn and can be used to offer a greater range in pre-stretching on the set up compared to the barbell. A good sign of flexibility is when we over emphasise the set up while reaching further back results in a brilliant stretch. The goblet squat using a kettlebell offers many benefits to the runner. They include Hip mobility, an excellent groin stretch, promotes an upright posture and boost core strength. All essential for any runner. For me I use it to teach my clients how to properly perform the squat before we even get close to a barbell. To finish off I have added a short run as an optional shake off.
A running strength program can always make use of kettlebells for mobility.
I’m leaning on the kettlebells again as I’ve been using them since 2006. A great tool I use often with my clients in both mobility drills and as a standalone system of exercises. One of the more dynamic and fun movements to learn with this unique tool is the Turkish Get Up. Best used with a kettlebell. The off-centre handle is ready made for this complex movement. Depending on how my body feels on the day determines the weight used. Remember you need to use the right tool for the job and not always the heavy one. Best to get a properly qualifies instructor to learn proper technique before beginning. The kettlebell doesn’t do you any favours when using poor form.
The goblet squat generally feels quite stiff for me at the beginning after running high volumes. A good movement alleviating general post run soreness once I’ve warmed up and finished a few sets. You only need to do around 3 reps for a few sets. Keep the hips open in the bottom position, pause and you are done. You can also use the goblet squat for working sets for strength work. The goblet squat is an easy exercise when used as part of circuit training. Lastly is the single bell Kettlebell swings compliment the TGU and goblet squats perfectly. A full body mobility program that with experience be changed to a full body strength program.
Getting the balance right when running and lifting weights
With any program that mixes in your chosen activity and weight it’s always a matter of finding balance. For most of us we want to be able to enjoy getting outdoors and hit the bitumen or trail. The thought of been stuck in a gym lifting weights is not high on your list of priorities. I get it, you want to run. We all enjoy the long run for its many running benefits. It’s a great calorie burner and over time gives you that conditioning that we all crave as regular runners.
When conditioned, nothing beats nailing a 2-3 hour run injury and pain free. For the experienced runners when it comes to building up your hill work, intervals and short tempos a running strength program keeps you durable and ready to hit those session with energy and enthusiasm. It makes sense to make your body stronger. It helps with recovery and sleep and naturally feed onto you long runs making it a full plan.
In summary any increase in loading will change the strength component. As the kilometres increase in both the long run and weekly loading adjust to suit. This will become obvious if you are preparing for an even. plug in the heavier strength work at the beginning of a program an reduce as you progress through your training blocks.
Similar to a running plan It take s practice on getting this right. Once you do enjoy the benefits of been a strong and conditioned runner.
