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Resistance Training for Runners

July 29, 2020

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 or check out our Group Fitness LIVE Archives for a guided strength workout. 

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. 

 

Want more tips or just looking for a virtual community of runners? It’s not too late to sign-up for our Rec Sports Run/Walk Club. Whether a first-time runner or just getting back into a routine, we are here to support you in reaching your goals!