Should Runners Strength Train?

Posted on 22. Jan, 2010 by yuri in Treadmill Trainer Running

Should runners spend more of their time running or sacrifice a few runs to get in some good quality strength training work?

That’s a common question I receive.

It’s also something that creates a bit of a dilemma within athletic conditioning. For instance, when I put together the training programs for the men’s soccer team at U of T, I need to consider what our goals are, what time the training will be taking place, and what else is going on (ie. practices, games, etc…).

In the scientific literature, this is dilemma is known as “concurrent” training.

Is it beneficial to do both cardio (ie. running) and strength training at the same time?

What the Research Shows

Before answering our initial question about running, it’s helpful to remember these 2 general findings when it comes to “concurrent” cardio and strength training.

1. In general, performing cardio and strength training together within the same training cycle will tend to lead to a compromise gains in strength and muscle mass.

2. In general, strength training DOES NOT negatively impact aerobic conditioning improvements.

These 2 findings tell us that if your goal is to get strong and build muscle, then you shouldn’t be spending much time doing cardio!

One of the reasons for this is that testosterone levels seem to decrease in response to long duration cardiovascular training. Since testosterone is a precursor to muscular development, there is a lesser ability to build strength and muscle mass.

However, if your goal is to build aerobic endurance, for running (for instance), then strength training should not negatively effect your endurance training.

The only thing to consider here is that your body will adapt to how it is trained. Therefore, are you better off spending more of your time running – since you want to be a better, more endurant runner? Or do you set aside a few workouts to devote to strength training?

Unfortunately, most runners opt for the first option.

The problem with ONLY running is that there is an increased likelihood of overuse and/or overtraining injuries.

The Need for Strength Training

I personally believe (strongly) that all runners should strength train. The reason for this is that by strengthening your muscles and movement patterns, you enable your body to get stronger and more efficient at distributing, and generating, force.

For instance, this week I did 2 lower body workouts consisting of deadlifts and squats (both for 4 sets each at 8 reps per set).

Then, this morning I did 30 minutes of interval training on the treadmill using a running protocol of 1-minute @ 95% (10.5 mph) and 2 minutes @ 70% (7 mph).

This isn’t an easy running workout to complete but as soon as I started running, my legs felt so strong and light that it felt like I was floating, effortlessly, above the treadmill.

This is just one example of why I would suggest strength training 1-2 times per week to complement your runs – greater running power!

The other reason is injury prevention.

Recently, one of my Treadmill Trainer clients sent me the following question:

“I ordered the Treadmill Trainer Volume 1 last week and have to say that I LOVE IT! It’s great to have structure. As a beginner, I had NO CLUE where to begin and I have a question regarding my knees.

My knees have been sore during my workout and I’m curious if it has anything to do with the treadmill itself (i.e. incline, speed, etc.). I’ve worked out with your program 4-5 times and am just now beginning to experience sore knees.

I have NEVER been into sports or working-out but am so excited about becoming a runner so I’m in high hopes that this is something that can be fixed easily and that I’ve just got something set wrong. FYI – I work out an hour on the treadmill (4-5 days a week) and repeat the 1-2 min interval as well as the 4 min jog interval, the treadmill is on 0 incline and the speed is 4.0 – 5.0 .”

The biggest thing that jumped out at me was the bolded “I work out an hour on the treadmill (4-5 days a week)”. When I saw that, I knew where the answer to his problem resided. Plus, he also mentioned that he had never really worked out before (ie. no previous strength training).

This is truly a recipe for disaster.

First off, he hasn’t properly strengthened his lower body muscles to generate and distribute the forces associated with running. Furthermore, there may be pre-existing muscle imbalances that are causing un-needed stress on his knees (ie. tight lateral quad muscles and IT band vs. weak VMO and medial quad muscles).

These are issues which can easily be corrected through strength training.

This is especially for anyone who using cardio (specifically running) to lose weight. If you are overweight and are starting to run to lose weight, then you need to remember that your legs need to be strong enough to support your bodyweight.

Some simple strength training ideas for runners include linear exercises like:

• lunge walks
• step-ups
• squats

As well as, non-linear (lateral) movements to strengthen supporting musculature. These types of exercises could include:

• lateral lunges
• crossover step-ups

And finally, runner can include stability exercises that challenge smaller muscles to ensure proper body alignment (this is very important for running). Such exercises can include:

• single leg squat
• singe leg deadlifts
• pretty much any exercise where you’re standing on one leg

These are just ideas to help runners understand that your body can perform better if you add strength training into your training schedule, while reducing some of your mileage.

With the Treadmill Trainer workouts, I advise our clients to use the interval training iPod running workouts 2-3 times per week. That’s really all you need. Then, that also gives 1-2 days per week to throw in some strength training exercises.

To finish off, right now our soccer team at U of T is currently going through the beginning phase of their off-season training program. Since we are 9 months away from our season, the goal right now is not to build up our aerobic/anaerobic conditioning but rather to get our guys stronger and more powerful.

As a result, they are working out 3 times per week with exercises like deadlifts, push presses, squats, and some core exercises. In addition we have on-field practices 1-2 times per week and about 1 game every 2 weeks.

The reason we are focusing on strength training right now is to get them stronger, more powerful, and to ensure that their muscles can more appropriately tolerate high intensity movements without injury.

As the season approaches, more time will be spent on getting them running faster and longer.

Related posts:

1. Workouts for Beginning Runners
2. Interval Training Workouts Explained – VIDEO 2
3. 12-Minute Run Fitness Test
4. Movin On Up…8 Great Tips for Improving Your Running!
5. Top Cardio Exercises At Home To Burn Fat

Tags: Aerobic Endurance, athletic conditioning, Cardio Training, Cardiovascular Training, Compromise, Concurrent Training, Dilemma, Duration, Endurance Training, First Option, Improvements, Initial Question, Muscle Mass, Muscular Development, Precursor, runners, running, Soccer Team, strength train, strength training, Testosterone, Testosterone Levels, treadmill trainer, u of t soccer, Workouts