Strength Training for Runners: The Why

There is some inexplicable feeling achieved lacing up and hitting a trail. Whether you have been trail running for a couple of weeks or a couple of decades, whether you sprint up hills or power hike, and whether you race 50m or a 5k, solace is found and rewarding grit develops. 

When runners look at a dumbbell set or squat rack, it rarely achieves that same level of satisfaction as a summit view or your go-to after work trailhead. I get it- nothing will replicate that feeling but let’s talk about how strength training can compliment it. And make you faster. And potentially prevent injuries.

First, it is important to establish that running injuries are complex. There is often a perfect storm of variables that can include training volume, shoe changes, stress levels, terrain, nutrition, etc. A strength training program is not guaranteed to prevent injuries; rather view it as a piece of the puzzle in your success as a runner. 

‘Success’ can refer to a faster 50k time, running until you are 84, or whatever you hope to achieve.

Running related research is also complex because the human body is beautifully complex. It is difficult to conclude that A + B = C without eliminating the possibility that D, E, and F were contributing as well. And because we found C does not necessarily mean that A + B is a cause rather than a correlation. Research is constantly evolving and as a Physical Therapist I strive to be “less wrong” versus exclusively right. This is to say in a world of readily available (mis)information, let us be skeptical of absolutes and allow science to guide us.

Now, onto the good stuff...if you are a runner, there are several empirically proven benefits of incorporating strength training into your regular fitness routine.

THE BENEFITS

Improved running economy. 

Running economy refers to the amount of oxygen required at a given velocity. More efficient running economy means less oxygen required to maintain a submaximal speed. This translates to benefit both training volume and race performance. If you can operate at a lesser effort, you can theoretically train at a higher and more productive volume and recover more efficiently. Quality training ultimately translates to quality racing where we see this capacity improve race pace.

Improved time trial performance.

Overall, runners that performed a strength training program for 6-20 weeks got faster. Factors such as the improved running economy discussed above likely contribute to this finding. Time trial distance in this review varied from 1000m - 10k distance, and some were even performed after a 90min submaximal run. However, how this translates to ultradistances is not well established.

Increased strength.

Strength training increases strength, this one seems obvious but why is it significant for runners? Distance running has been shown to reduce muscle output after and during long runs. While running, you are accepting 3-7x your body weight with every stride (depending on surface, speed, etc.). Ultimately, every action requires an equal and opposite reaction meaning your body matches that force to take your next stride forward. We cannot change this law of physics; however, if your baseline strength is higher then this inevitable reduction in output can have less detrimental effects on performance and injury risk. 

Maintained body mass.

This can be considered a benefit or not depending on what your goals are. Often, high performance runners voice concern over strength training bulking them up with the mindset that weighing more will make them slower. Statistically, this is not accurate. Across several studies, overall body mass changed by less than 2%. There were some varying changes in cross sectional area of quadriceps muscles, total lean body mass, and leg mass but not contributing to any significant change in total body weight.

If you have read this far, you are likely a runner in some capacity. And as far as I know, every runner is a human first, although we may not always feel like it 20mi deep when it feels like your soul has left your human form. Let us also appreciate a few more global benefits of strength training that contribute to longevity of your running career (and life):

Live longer.

Strong people live longer. Yep, in several recent studies, grip strength has been found to be an accurate predictor of any-cause death. Higher grip strength is significantly associated with reduced risk of early mortality. This blends well with the fact that running also reduces all-cause mortality that I discuss in our 3 Running Myths blog! This does not guarantee that combining strength and running will make you invincible, but hey, let’s try to break some lifespan world records here. 

Prevent osteoporosis/osteopenia.

Ladies, as you may know, we are more at risk of reduced bone mineral density later in life which can have many harmful effects. Resistance training stimulates bone growth which improves bone density- ultimately reducing the risk of developing osteoporosis/osteopenia. And research suggests it is never too late to start!

Improved mental health.

In the era of COVID, this may be more important to address than ever. Strength training has been shown to reduce symptoms of those diagnosed with depression and anxiety. It has also proven to aid in developing mental resilience and improve mood in asymptomatic folks. 

The list of benefits goes on and on. But what should strength training for a runner consist of? Check out part two to learn what type(s) of strength training are the most beneficial for the running athlete!

Peace, Love, and Strength Training,

Dr. Katie McWilliams, PT, DPT, CSCS

SOURCES

Blagrove, R. C., Howatson, G., & Hayes, P. R. (2017). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(5), 1117-1149. doi:10.1007/s40279-017-0835-7

Ho FKW, Celis-Morales CA, Petermann-Rocha F, et al. The association of grip strength with health outcomes does not differ if grip strength is used in absolute or relative terms: a prospective cohort study. Age Ageing. 2019;48(5):684-691. doi:10.1093/ageing/afz068

Hughes, D. C., Ellefsen, S., & Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, 8(6). doi:10.1101/cshperspect.a029769

Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0572

Millet, G. Y., Martin, V., Lattier, G., & Ballay, Y. (2003). Mechanisms contributing to knee extensor strength loss after prolonged running exercise. Journal of Applied Physiology, 94(1), 193-198. doi:10.1152/japplphysiol.00600.2002

Pascoe M, Bailey AP, Craike M, et al. Physical activity and exercise in youth mental health promotion: a scoping review. BMJ Open Sport Exerc Med. 2020;6(1):e000677. Published 2020 Jan 23. doi:10.1136/bmjsem-2019-000677

Worp, M. P., Haaf, D. S., Cingel, R. V., Wijer, A. D., Maria W. G. Nijhuis-Van Der Sanden, & Staal, J. B. (2015). Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences. Plos One, 10(2). doi:10.1371/journal.pone.0114937