Resistance Training for Runners
August 31, 2021
Resistance Training for Runners
Resistance training is an important component of any running program. For runners, resistance training deceases the risk of injury, maintains strength and promotes better body mechanics.
Exercises to Include in a Resistance Training program:
It is important for runners to focus on maintaining a strong core (abdominals, low back, glutes and hamstrings) and a mobile upper back. See below for basic movements to include in your weekly workouts.
LOWER BODY:
- Romanian Deadlift (RDL)
- Walking Lunges
- Hamstring Curls
- Hip Ab/Adductor Exercises
UPPER BODY:
- Overhead Press
- Bent Over Row
- Reverse Fly
CORE:
- Plank and Side Plank
- Russian Twist
- Back Extensions
Recommended Frequency for Resistance Training:
When considering adding a resistance training routine to compliment your total mileage, if resistance training has not been a consistent part of your training to this point, adding just 1 day can add great benefit. As the body adapts to incorporating resistance training, 2 to 3 days can also be beneficial.
Keep in mind, as your overall running mileage increases each week, your overall resistance training volume (days per week x sets x reps) should decrease, to accumulate less overall resistance training volume. Maintaining both a high mileage volume and a high resistance training volume does not promote the much-needed recovery the body needs. Finally, when selecting appropriate weight, think are the last two reps in each of my sets ‘challenging’ without being MAXIMAL effort. If the last two reps are not challenge, you may need to select the next heavier weight.
Say your goal training date for a 5K, Half Marathon or Marathon (either virtual or in person) is taking place this fall. Here is a timeline over 12 weeks to incorporate resistance training:
Week 1: 1 day of resistance training, 3 sets of each exercise, 15 reps
Week 2: 2 day of resistance training, 3 sets of each exercise, 12 – 15 reps
Week 3: 2 days of resistance training, 3 sets of each exercise, 12 reps
Week 4 (recovery week!): 2 days of resistance training, 2 sets of each exercise, 10 – 12 reps
Week 5: 3 days of resistance training, 3 sets of each exercise, 10 reps
Week 6: 3 days of resistance training, 3 sets of each exercise, 10 reps
Week 7: 3 days of resistance training, 3 sets of each exercise, 8 – 10 reps
Week 8 (recovery week!): 2 days of resistance training, 2 sets of each exercise, 8 – 10 reps
Week 9: 3 days of resistance training, 3 sets of each exercise, 8 reps
Week 10: 3 days of resistance training, 3 sets of each exercise, 8 reps
Week 11: 2 days of resistance training, 3 sets of each exercise, 8 reps
Week 12 (rest week!): 1 day of resistance training, 3 sets of each exercise, 8 reps
Finally, don’t forget about your weekly recovery routine! Whether it’s foam rolling, participating in yoga, or just taking a walk, recovery also is important in your running success.