Strength training for runners and athletes: training in the gym

Strength training is a key part of any athlete's training, including runners and athletes. Every athlete needs strength training to develop strength and conditioning . This article discusses the importance of strength training and provides specific advice on how to incorporate strength training into a runner's training regimen. Here's a sample training plan that focuses on dynamics and the specific needs of runners. While it may seem like a gym isn't necessary for runners, strength training can improve performance , reduce the risk of injury, and increase overall fitness.

Strength training for runners

Why should runners strengthen their muscles? Strengthening your muscles for runners isn't just about lifting heavy weights. Strength training can help you run more efficiently and with less fatigue. Properly designed strength training improves muscle stability , increases endurance , and helps the body better handle prolonged exertion . Strengthened muscles also promote more efficient movement economy, which means a runner can run faster and farther with less effort. ^1,2

Source: hyve

Benefits of strength training

1. Injury prevention : Strengthening the muscles in your hips, knees, and ankles can reduce your risk of injuries , such as muscle strains or joint pain. A strong muscular system will make you more resistant to injury.

2. Improves Posture : A strong core supports proper posture , which is essential for an effective running style.

3. Faster recovery : Strength training increases blood flow to muscles, which speeds up recovery after a tough workout or race. ^1,3

Strength exercises for runners

Gym dynamics

Dynamics are a key factor for athletes, especially those who focus on short distances . Improving dynamics in the gym can be achieved by incorporating exercises that combine strength , speed , and coordination . Effective dynamic exercises include:

1. Plyometric box jumps : Improves explosiveness in the lower limbs. In this exercise, you stand in front of a solid box, jump off with both feet, and land softly on the surface of the box. It is important to properly absorb the impact by landing on your toes and landing on your heels. This exercise strengthens the muscles of your legs and ankles.

2. Medicine ball throws against the wall : They activate the upper body and core and improve movement coordination .

3. Resistance band sprints : Increase speed and strengthen the muscles responsible for acceleration .

Dynamic exercises should be performed in short intervals at near- maximal intensity to maintain proper technique and efficiency. ^1,4

Source: hyve

Basic exercises for runners

1. Squats : Improve lower limb strength and hip joint stability .

2. Lunges : They activate the muscles of the thighs, buttocks and improve balance .

3. Plank : Strengthens the core, which is key to good posture while running. The plank is a static exercise in which the body is held flat on the forearms and toes. It is important not to bend at the hips or raise the hips too high.

4. Hip thrust : Improves gluteal strength, which helps with leg push-off during running. ³

Advanced exercises

1. Deadlift : Strengthens the posterior chain muscles, including the hamstrings, glutes, and back. A deadlift is an exercise in which you lift a barbell off the floor. The key is to keep your back straight , your abs tight, and your movement up and down in a controlled manner. Poor technique can lead to lower back strain .

2. Bulgarian Squats : They focus on one leg, which mimics the natural movement during running.

3. Kettlebell swing : Improves explosiveness and lower body strength. ^3,4

Sample gym workout for runners

Warm-up

• 5–10 minutes on an exercise bike or treadmill to warm up.

• Dynamic stretching: lunges with torso rotation, high knees, athletic alphabet.

Main part

1. Barbell Squats (3 sets of 10 reps): When doing a deep squat, focus on keeping your back straight and your knees in line with your toes . Back control is key to preventing injury with this exercise. A straight back will help you avoid straining your lower back, plus it will strengthen your quads, hamstrings, and glutes.

2. Side Lunges (3 sets of 12 reps per leg): When doing side lunges, focus on keeping your back straight and your movement controlled. Keep your knee no further than your toes to maintain a stable movement while strengthening your hip muscles.

3. Bench-Supported Hip Thrust (4 sets of 8 reps): When doing the hip thrust, focus on keeping your upper back firmly on the bench and pushing your pelvis up. Proper technique will ensure that you engage your glutes effectively and improve your push-off while running.

4. Kettlebell swing (3 sets of 15 reps): Ideal for improving lower body dynamics and strength.

5. Deadlift (3 sets of 8 reps): When you deadlift, focus on keeping your back straight and your hips leading the movement. A strong core will help you deadlift safely and efficiently. Don't try to pull the barbell with your back, but instead imagine that you're pushing the floor away from you. This will help prevent injury and strengthen your back and leg muscles.

6. Plank with leg lifts (3 sets of 30 seconds): When you do a plank, imagine your body as a solid board . Lifting your legs will help you engage your core even more intensely and improve your overall stability while running.

Final part

• 5 minutes of easy jogging on the treadmill.

• Stretching: focus on hamstrings, calves, and hips.

Source: hyve

Tips for effective strength training

Strength training is a great way to improve your fitness , build muscle mass, and promote overall health . To make your training as effective as possible, it's important to follow a few key principles. Below, you'll find a more detailed explanation of the three basic rules.

1. Regularity

Regular training is the basis for long-term progress. For strength training to bring the expected results, include it at least twice a week . This will ensure a sufficient stimulating effect on the muscles and a gradual improvement in physical performance .

Tips for regularity:

• Plan specific days and times for your training.

• If you have a busy schedule, shorten your workout to 20-30 minutes and focus on key exercises.

• Track your progress to stay motivated.

2. Technique

Proper exercise technique minimizes the risk of injury and maximizes the effectiveness of the exercises . Performing exercises incorrectly can strain inappropriate muscle groups and overstress joints.

How to ensure proper technique:

• Consult your exercises with a trainer who will correct your mistakes and recommend more successful procedures.

• Start with lighter weights to master the correct movement patterns.

• Watch yourself in the mirror or record yourself practicing so you can analyze your technique.

3. Progressive overload

The key to strength training results is progressive overload , or gradually increasing the difficulty of your workout. If you don't keep pushing your muscles a little harder, they can stop growing.

Methods of progressive overload:

• Increase the load gradually (for example, by 0.5 -1 kg each week).

• Increase the number of repetitions or sets.

• Shorten your rest periods between sets to increase the intensity of your workout.

More tips for effective strength training

• Exercise Variety: Include different types of exercises (both isolated and compound) to work different muscle groups.

• Recovery: Give your muscles enough time to rest between workouts. Recovery is key for muscle growth and preventing overtraining. For better recovery and results, eat a balanced diet and consider taking supplements like or creatine – find out how to take creatine properly and boost your performance.

Strength training can yield great results if done consistently and with the right approach. Track your progress and adjust your plan to your goals and needs.

---

Resources

1. Urban, J., & Procházková, L. (2021). Sports Physiology: Principles and Applications for Endurance Sports. Brno: Masaryk University, pp. 134–145.

2. Klimešová, M. (2020). The Immune System and Its Influence on Athlete Performance. Prague: Karolinum, pp. 56–70.

3. Williams, M. H. (2019). Nutrition for Health, Fitness & Sports. New York: McGraw-Hill, pp. 221–230.

4. Noakes, T. D. (2012). Waterlogged: The Serious Problem of Overhydration in Endurance Sports. Champaign: Human Kinetics, pp. 78–95.