Strength training is quite often an afterthought for most runners and usually is only added into a routine when injury occurs. Incorporating strength training around your running schedule can help with running biomechanics, injury prevention, force production and energy efficiency.
Why should runners strength train?
Running is a single leg sport and the movement is a series of repetitive forward single leg hopping. In one run, a runner's legs can turn over thousands of times. Strength training helps improve running performance by
Improved efficiency with force absorption
Helps maintain good running mechanics
Improved power
Tolerate training load
Reduce fatigue-related breakdown
Improved running economy
Injury prevention
What areas matter the most and why
Glute/Lateral hip strength
Biggest generator of power and force production
Assists with lateral hip control and load absorption with landing
Calf strength
One of the most heavily loaded muscle groups during running, especially with increases in pace
Core strength
Assists with ability to transfer load and force as well as maintain control under fatigue
Hamstring strength
Assists with propulsion and lower limb control during running
Common Mistakes
Only stretching tight muscles
Tightness can reflect weakness, fatigue or an intolerance to load
Doing random instagram workouts that are not specific to the person or their running
Adding too much too soon - increased risk of developing overload injuries
For most recreational runners, running 2 times a week is sufficient enough on top of running load. For those who are in a heavy training block e..g marathon training or ultra marathon training, strength training loads may be reduced in terms of timeframe or intensity and simply be a means for injury prevention or maintenance of strength. Consistency with strength training matters the most, sometimes it’s more so about the quality of the movement rather than the time spent in the gym.
References:
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. Journal of Strength and Conditioning Research. 2016;30(8):2361-2368.
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. British Journal of Sports Medicine. 2014;48(11):871-877.
Bertelsen ML, Hulme A, Petersen J, et al. A framework for the etiology of running-related injuries. Scandinavian Journal of Medicine & Science in Sports. 2017;27(11):1170-1180.