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Most runners are cardio junkies (guilty!) – but did you know that strength training for runners can significantly improve speed and endurance? Would you believe me if I told you that I cut over two minutes off my 5K race time and 20 minutes off my marathon just by adding weightlifting to my routine? Well, believe it because it’s true!
This post dives into all the reasons you should consider adding weights to your running routine if you want to run faster and longer.
For many runners, the thought of incorporating weightlifting into their training routine seems counterintuitive. To run faster and longer, you should just run more miles, right? Well, yes and no. Running more miles is certainly going to help you build up your endurance but you’ll likely plateau at certain speeds and distances if you’re not also building strength.
Here are five of the most compelling reasons that runners should consider lifting weights.
1. Improved Strength and Power
Lifting weights increases muscle mass. More muscles = more power. In theory, with more power, you can run faster and longer distances. Additionally, by building more muscle, it’s easier to maintain proper posture and form throughout your run, making you feel less tired.
Before I started lifting weights, I kept having this terrible cramping pain in my right shoulder during runs. I attributed it to carrying my water bottle in that hand but even after switching hands mid-run, I was still feeling it. Once I started doing upper body workouts two days a week, that pain never came back. Turns out my shoulders were just weak. I could feel significant improvement in my running form from that point forward and I vowed to never skip an upper body workout again!
2. Injury Prevention
Pretty much every runner I know (myself included) has dealt with injuries, most commonly shin splints and IT band issues. Pounding the pavement repeatedly with your legs can quickly cause these issues, especially if you aren’t strengthening your leg muscles in other ways.
Lower body exercises, such as deadlifts, squats, and lunges engage the stabilizing muscles around your knee, hip, and ankle joints. When these muscles are strengthened, they help you to maintain proper running form and alignment, which reduces your risk of injury.
It’s also super important for runners to strengthen their core muscles to prevent injury. Exercises like planks, Russian twists, and overhead presses target core muscles, which help hold your body in an upright position. This prevents the terrible slouching posture that you inevitably have toward the end of a run when you’re completely exhausted.
3. Increased Endurance
Some runners think that being thin and weighing less will help them run further since they aren’t carrying excess weight. Theoretically, it can be easier to run when you don’t have excess body weight, but that’s more accurate when the weight is fat, not muscle.
With increased muscle mass, the body carries itself more efficiently while running. Stronger muscles mean there is less energy being wasted on unnecessary movements, which results in a more efficient stride. I would bet that almost every sub-4-hour marathoner strength trains in some capacity. Next time you see marathoners crossing a finish line, look for the ones that aren’t slouching – they’re the ones lifting weights.
4. Faster Race Times
What runner doesn’t want to get faster?! Sure, there are a lot of people out there who just run for the fun of it, but even those runners probably want to see that their workouts are paying off. Again, lifting weights = more power, and more power = more speed.
Additionally, strength training allows for a faster recovery period between runs. With quicker recovery, runners can run more often and/or train harder, which results in improved speed. A word of caution though – for runners that are new to strength training, the recovery period may be slightly longer for the first few weeks or months as you build foundational strength. Adding weights to your routine works muscles you probably haven’t worked out in a while, so don’t be afraid to take an extra rest day if you’re feeling more sore than usual.
Something that has stuck with me for many years is when my coach told me, “You can only run as fast as your arms will move.” As runners, we focus a lot on our legs, but in reality, our arms are working pretty dang hard too. Your arms have to move in tandem with your legs to keep propelling yourself forward. And if you don’t have a lot of upper body strength, your arms won’t be able to move or work as effectively as your legs, keeping you from running faster.
5. Mental Resilience
Like running, weightlifting requires a commitment to regular training sessions and adherence to structured workout plans. This can be extra difficult for those of us who are self-proclaimed cardio junkies and don’t enjoy lifting weights. But consistently showing up to the gym demonstrates discipline and a strong work ethic, both of which contribute to mental toughness and resilience.
Seeing progress from lifting weights can also boost your self-esteem and confidence. And with more confidence, you’re able to tackle obstacles much easier. This translates well in running because it’s easy to get tired, especially as you start running longer distances. When you’ve built up mental toughness in the gym and gained that confidence, it can help you mentally get through the rest of your run or finish a race strong.
If you’re looking for a great strength training plan for runners, check out this one from Nike. If you prefer bodyweight exercises, here is a list of the most effective resistance band exercises that you can try at home! All of these exercises target key muscles that will help improve your running performance.
Speaking more generally, even if you aren’t a runner, you should consider strength training regularly. Studies have shown significant health benefits from weightlifting including improved cardiovascular health, decreased risk of osteoporosis, and better quality of life, among many others.
This article was all about the most compelling reasons that runners should lift weights. So, are you convinced yet? Let me know if/how you’ve incorporated strength training into your running routine in the comments!
[…] talking shaving off two whole minutes from my 5K time – so I’m a big believer in strength training for runners. Also, there are a ton of benefits to strength training besides just getting faster so if […]