Is Strength Training Valuable for Runners

John has a Master’s degree in exercise
science/human performance and doctoral studies in applied physiology. He’s formerly certified by the American College of Sports Medicine as a rehabilitative Program
Director & Health Fitness Director. He’s authored a college level text for fitness, wellness & conditioning classes. He’s a
former baseball coach & all conference
collegiate player. John Rutigliano, M.S.
Email: jrutig@att.net

As the fall season arrives runners set their sights on cooler weather and enjoy the outdoors. Sometimes the distances become longer and thoughts of improving community race times are sparked. However as with most life adventures- too much of a good thing can lead to running related injuries. Many common running injuries are linked to muscle imbalances and weaknesses. Some common examples are ‘Runner’s knee” which is caused by weak quadriceps muscles and poor hip musculature. Also, “Achilles tendonitis” can be caused by week calves muscles.

   Smart runners understand the added values of “resistance training” (using weights as resistance to strengthen muscles directly associated with running). The mindset is not to be involved in body-building weight training rather to enhance or better the running experiences. Your resistance training program should emphasize leg-targeted movements such as leg extensions, leg curls, lunges, calf raises and inner and outer thigh exercise. Pay attention to upper body and core resistance training so you create body symmetry.

   In order to increase muscular strength the resistance (amount of weights used) must be significant or fairly heavy. You should experience fatigue at the end of 6 to 8 repetitions.  Your leg muscles experience endurance resistance during running so the recommendation is not the high repetitions/quick movements and light weight type of resistance training. Also, remember the value of full range of motion exercise as opposed to limited movements with weights. For example, you continually lift too much weight during repetitions and cannot complete the full leg extension exercise to full extension! This “macho” approach is senseless. There is a wealth of information on the internet and it’s advisable to discuss your resistance training and running program with a certified personal trainer. 

   So – Is strength training valuable for runners?  Absolutely. It well help to keep you on the road and moving!