Yes, strength training is a good idea for runners. Why? Take it from the latest issue (January/February 2015) of Runner’s World: “Building muscle improves your health, reduces injury risk, and, according to a review in the journal Sports Medicine, improves your running performance.”

Stronger glutes mean faster runs, especially sprints and hills; a strong upper body helps with speed via the arm pump; and a strong core helps minimize fatigue by supporting good posture. Injury risk is reduced by training the posterior chain to balance the body in what is predominantly a quad-dominant pastime. Stronger hips usually mean healthier knees, and a strong core and well-aligned, neutral spine help combat low back pain.

What are the best strength exercises for runners?

After an essential warmup, a workout could start with plyometric (jump) training, to be performed while still fresh, aiming for fewer reps and high intensity. For the upper body, I’d suggest vertical and horizontal pulls and a pushup variant. The lower body benefits from deadlifting, with the crowning glory of all exercises for runners being the squat. If you were to add only one exercise to your regimen, a properly performed squat would be it.

When should runners do their weight training?

In an ideal world where time was no object, a runner might sandwich weight training days between running days, always allowing for rest as well (usually 2 days a week rest, minimum). Well-conditioned runners may prefer double-up workout days, preferably running earlier in the day, then eating and recovering for at least a few hours before the workout. Finally, people who are pressed for time might prefer to sneak in complementary exercises during their run.

Finally, some exercises are best done immediately after your run: toe raises, to strengthen the front of the shin (tibialis anterior) and help ward off shin splints; knee-specific (e.g. for the VMO), and hip stabilizers (e.g. gluteus medius). In addition, slow and static stretching, for example of the hip flexors and calves, is best done after runs.

If you want help with fitting strength training into your week, consider my kettlebell courses for a glute-centric approach, or contact me to set up an appointment.

NOTE: This is not a substitute for medical advice.