Author: Kevin Stapleton, PT, DPT, CSCS
Historically, distance runners have been advised to focus on muscular endurance-type exercise and often times, even encouraged to avoid resistance training altogether. Recently, emerging research has shown many benefits to performing heavy strength training as a distance runner including injury reduction, improved running economy, which equates to expending less energy at a given pace and overall athletic performance.
Here are some key points when starting a resistance training program as a distance runner:
- Begin around a 15-25 repetition maximum if new to strength training, or returning after period of time off/injury.
- Progress to 5-8 repetitions to emphasize true strength.
- Progress initially by adding volume (reps/sets) followed by intensity (weight/time).
- Aim for 2-4 sets per exercise for a total of 100-150 loaded reps per week for key muscles or motions.
- Core, hips, and lower extremities as a whole.
- Rest times between exercises can start around 30-60 seconds when working at lower intensities
- Move towards 2-3 minutes when working at higher intensities in the 5-8 rep range.
- Perform strength training routines 2-3 times/week during off-seasons or periods of reduced endurance training volume.
- Strength training 1-2 time/week during periods of higher volume endurance training can help maintain current strength levels.
There are many different ways to incorporate resistance training into running workouts, however often times the saying “keep your hard days hard, and easy days easy” works pretty well when pairing strength with getting your miles in. This often includes performing resistance training on days with harder runs such as tempo or interval work and only performing your longer, slower-paced runs on the other days to optimize recovery and allow for desired adaptations to take place.
