Hybrid Training
Whether you are training for a 5K, 10K, half marathon, or full marathon, resistance training is an integral part of a proper running program. From supporting your muscles and increasing your speed and power to making you a more efficient and economical runner, strength training provides endless benefits to your regime.
So, why would you strength train as a runner? What does strength training for runners look like? How can you do it from home? And when should you strength train?
Want to start strength training at home to complement your running plan? Join one of our hybrid training programs.
Regardless of how long you have been in the running scene, strength training might be a new concept that you are still warming up to. Over my several years of training, I have had countless encounters with runners who are hesitant to add strength training to their regime. And, rightfully so! If it’s foreign to you, or has only been introduced to you as beneficial for bodybuilders or powerlifters, I can understand why you might be hesitant. If you want to get better at running, you will need to run, right? Right. But there is an “also” portion to that statement.
If you want to get stronger in your runs, faster on the trails or pavement, and feel better and more capable, strength training is an important piece of the training puzzle.
That’s only the start of it. Even more specifically for runners –
Have you ever twisted your ankle on a rock, tree root, or curb?
Have you ever stumbled over your own feet?
Have you ever felt like your running vest was unnecessarily heavy?
Have your legs ever felt like a ton of bricks?
Let me guess, yes? No shame or judgment because let’s be real: me too. And I’m sure every other runner has also experienced that as well. This is exactly why you will want to add strength training to your routine.
To strengthen your feet, ankles, calves, hamstrings, quads, and glutes.
To strengthen your upper body. Yes, you use your upper body when you run! Have you ever tried to run without moving your upper body? It’s a bit silly!
To feel capable of carrying more water, electrolytes, snacks, and layers on your long runs.
To feel strong both on and off the trails or pavement.
Want to know the best part? You can reap all of the benefits listed above by adding just 1 day of strength training to your regime! Yes, you read that correctly. One day! Although I would recommend working your way up to 3x/week depending on where you are at in your running season, 1x/week is an excellent place to start.
Strength training provides you with the tools to lead a strong, healthful, and resilient life.
Learn more about our hybrid training programs.
If you are a beginner or intermediate runner, I recommend following a strength training program that meets you where you are in your fitness, aligns with your running goals, and fits with your schedule. Without checking those three boxes, it will be challenging to be consistent with your strength training and running program.
Depending on your goals, training experience, and training frequency, I recommend strength training 1-3x/week as a runner. During these sessions, focus on lifting heavy and completing full body workouts. In general, if you are lifting 4 or less times per week, full body sessions will give you the most bang for your buck to ensure your muscles and movement patterns are getting enough volume and frequency weekly. If you don’t have access to weights, have no fear! Keep reading for body weight suggestions.
Below is a suggested 2 day option of weight lifting for runners
1A. Squat
2A. Bent Over Row
3A. Reverse Lunge
4A. Single-Arm Shoulder Press
5A. Calf Raises
6A. Farmers Carry
1A. Deadlift
2A. Bench Press
3A. Step-Ups
4A. Pull-Ups
5A. Lateral Lunges
6A. Dead Bugs
Use the search feature within my YouTube channel to watch demos of each exercise.
Below is a suggested 2 day body weight only workout plan for runners
1A. Squat
2A. Superman
3A. Reverse Lunge
4A. YTIs
5A. Calf Raises
6A. Side Planks
1A. Glute Bridges
2A. Push Ups
3A. Step-Ups
4A. Cobra Squeeze
5A. Lateral Lunges
6A. Dead Bugs
Use the search feature within my YouTube channel to watch demos of each exercise.
Resistance training is something that I recommend completing all year round to support your running AND your life. When you follow a flexible training plan, you can adapt to each season of life with more ease. For example, runners who are members of my hybrid training program, Kathletics Trail, find that during the off-season, they tend to reduce their running volume and increase their strength training volume to 3 days/week. Off-season is typically between Late Fall-Early Spring depending on what races or goals you have for the year. Then during the in-season, clients may drop down to 1-2 strength training sessions per week to allow for an increase in running volume. In-season is typically between Late Spring and Early Fall.
Take the guesswork out of your strength training by joining one of our hybrid training programs.
As a personal trainer and running coach of 7+ years, I highly suggest warming up for all of your training sessions. Your warm-up is an essential part of both your resistance training program and running plan.
Whether you plan to do a 10 minute run, 90+ minute run, or a resistance training session, your body will perform better after a warm up. You will want your warm up to include these three important movements:
Dynamic stretches are different from static stretches in that dynamic stretches are based on movement, whereas static stretches require holding a position for a duration of time. Dynamic stretches encourage mobility and movement and are best suited for before a lift, run, or other sports activity. A dynamic stretch is one where you are moving into an end range of motion and returning to a neutral position to perform the exercise for reps.Examples of dynamic stretches before a lift or run could include:
Run- or lift-specific movements are ones that may mimic what you plan to do for your training.
Gone are the days of you going out for a run straight away and counting the first three minutes of it as your “warm up”. Yeah, I know you have done it before. Mostly because I have done it, too. We’ve all been there. But, now you (and I) know better! Dedicating a movement or two in your warm up to your running session can be helpful to let the muscles know, “hey, we’re going to be running soon. You ready?”
Run-specific movements could include:
As for the lift-specific portion, you will want your movement prep to be focused on your main movement for the day, such as squats, deadlifts, presses, etc. For example, if the squat is your main movement for the day, you will want to include movement(s) in your warm-up that mimic and/or support that. Since the squat requires activation and stability from multiple muscle groups throughout the body, it’s important to understand what movement prep will benefit you the most based on your strengths and weaknesses. This is where working with a personal trainer can be helpful.
When it comes to lift-specific movements, consider the following:
Plyometrics are often overlooked as part of a warm up, but explosive and powerful movements are the basis of running. Add plyometrics to your run warm up to get your muscles, tendons, and ligaments firing quickly as they will during your run.
Here are three plyometrics to consider pre-run:
“What time of day is best to complete strength training or go for a run?” I have received this question quite a bit. In short, the best time of day to lift or run is whatever time you can get it done. To get more specific, there is an order of hierarchy I suggest following.
Can you separate your runs and lifts on different days of the week?
This option is ideal because it allows for more recovery time between training sessions.
If yes, great!
If not, no worries! Let’s look at the next option.
Can you separate your runs and lifts by 4 or more hours in the same day?
This option is the next ideal because it allows for some time to recover in between sessions.
If yes, great!
If not, no worries! Let’s look at the next option.
Can you complete your lift before your run?
This option is the next ideal because lifting fatigues your CNS (central nervous system), which is more necessary for your lift.
If yes, great!
If not, no worries! What matters most is getting both your lifts and your runs complete. If that means cramming in your run and lift back to back to accommodate your schedule and the weather or accessibility in general, great. Let’s get it done. Done is always better than perfect.
Ultimately, the best strength training plan for runners is one that meets you where you are in your fitness, aligns with your goals and schedules, and provides you with the guidance you need to consistently show up.
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