Weight Training for Runners - Why Should Runners Lift?

Research shows that runners would benefit from resistance training, as this would improve their power output and allow them to increase their endurance. Having said that, this doesn’t mean runners should work out as a bodybuilder. 

In fact, it is quite the opposite, as putting weight on, even if in form of muscle mass, can potentially affect speed and overall performance, as weighing more means more oxygen utilization and quicker onset of fatigue. Hence, a strength program aimed at runners should not result in, or should at least minimize, weight gain. 

Below you can find a lifting program that can help you boost your running performance.

Weightlifting workout for runners

To maximize results, this conditioning workout should be performed 2-3 times a week, along with your endurance training sessions.

Half Squats

Perform this exercise with a heavy kettlebell, a set of dumbbells, or a barbell

Technique

1. Holding a kettlebell/dumbbell with your hands or a barbell on your shoulders, stand upright with your feet hip-width apart
2. Hinge back at the hips and bend the knees to squat down to reach parallel or slightly above
3. Keeping your core engaged, push through the legs and glute to return to an upright position. This is one repetition

Reps and sets 

Perform 6-8 repetitions for 5 sets

Step-ups 

Technique

1. Holding a dumbbell in each hand, start by standing upright in front of a box. The box should be no higher than knee-height
2. Place your right foot on top of the box, then push through your right leg and glute to lift yourself up on top of the box
3. Gently move the left leg down the box while bending the right knee
4. Place the right leg back on the floor to get back into the starting position. This is one repetition. Perform on both sides.

Reps and sets 

Perform 8-10 repetitions on each side for 3-4 sets

Walking lunges

Technique

1. Stand upright with a dumbbell/kettlebell in each hand or a barbell on your shoulders
2. Place your feet hip-width apart, then move your right leg forward
3. Bend the right knee to lunge down
4. Push through the right leg to lift yourself up whilst moving the left foot forward in line with your right foot to get back onto a standing position. This is one repetition. Perform on both legs. 

Reps and sets 

Perform 10-12 repetitions on each side for 3-4 sets

Hip-Thrusts

Perform this exercise with a heavy kettlebell/dumbbell, or a barbell

Technique

1. Start by sitting next to the long side of a bench, with your back upright adjacent to the bench edge
2. Straighten your legs in front of you, then place a kettlebell/dumbbell/barbell on your hips
3. Bend your knees to position your feet flat on the floor
4. Keeping the weight still with your hands, lift your hips up by pushing through the glutes and legs until your legs and trunk are in line
5. Keeping the glutes engaged, slowly hinge at the hips to lower the weights down and return to the starting position. This is one repetition

Reps and sets 

Perform 6-8 repetitions on each side for 5 sets

Straight-leg deadlifts

Perform this exercise with a heavy pair of dumbbells, or a barbell

Technique

1. Grab a dumbbell on each hand or a barbell, keeping your arms extended down and your palms facing in (if the barbell is too heavy, hold it using a mixed grip)
2. Stand upright with your legs hip-width apart and the weights in front of your legs
3. Hinge back at the hips to lean your torso forward and lower the weights along your legs. Ensure to maintain your legs straight or slightly bent, along with a neutral back 
4. Using your glutes and hamstrings, push your hips forward to lift the weights up and get back into an upright position. This is one repetition

Reps and sets 

Perform 10-12 repetitions on each side for 3-4 sets

Final Words

Runners who want to improve their performance by improving endurance and power output should lift weights as part of their conditioning program. The above workout can be done using a selection of weights and should be performed 2-3 times a week alongside your endurance protocol.   

References

Yamamoto, L.M., Lopez, R.M., Klau, J.F., Casa, D.J., Kraemer, W.J. and Maresh, C.M., 2008. The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. The Journal of Strength & Conditioning Research, 22(6), pp.2036-2044.