For a long time, runners resisted the idea of adding weightlifting to their training regime. Runners are typically lean-bodied and don’t carry much muscle mass. Now that the significant benefits of adding strength training are established, it's rare to find any elite runners who do not participate in a consistent weight program.
Benefits
There are general fitness benefits for runners in weight training. A stronger core helps ensure they can maintain proper posture, and developing all muscles helps prevent muscles imbalances that can arise from extensive running. There are also running specific advantages that come from weight training, such as improved leg strength and power. According to Leena Paavolainen at the KIHU Research Institute for Olympic Sports in her 1999 study in the "Journal of Applied Physiology," this equals a significant improvement in running time and running economy.
Program
A comprehensive weight-training routine for runners should include general strength exercises and power exercises. A strength base is necessary, so traditional exercises done at typical paces such as back squats and push-ups need to be included as the foundation for the program. These exercises should be done in three sets of 10 to 12 repetitions. Toward the end of each workout session, a runner should also include power or plyometric exercises such as jump squats, power cleans and hops in place. These should be done at a volume of three sets of four to six repetitions.
Muscles
The muscles in the legs, including the quadriceps, hamstrings, calves and glutes, are obviously dominant in running and need to be thoroughly developed. But improving your running economy and preventing injuries also requires you to maintain an appropriate posture, which means that your abdominals, lower back, upper back, chest and shoulders muscles should be worked.
Exercises
Free-weight exercises that require you to stabilize and maintain balance will transfer better to your running performance. Choose squats, step-ups and lunges over leg presses or leg extensions at the gym. Instead of a bench press, perform chest presses with dumbbells on an exercise ball, or perhaps push-ups and dips.
Considerations
While your weight training regime doesn’t need to be too intensive, it’s a good idea to try to schedule it on days you’re not running. While this might not always be possible, trying to fit in both workouts in a day may be too difficult physically. If you’re going to perform both weight training and running on the same day, try to get your running in first; whichever activity you complete second will not be at your highest ability.
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