Strength training for runners and athletes: training in the gym

Strength training is a key part of every athlete's preparation, runners and track athletes included. Every athlete needs resistance work to build strength and fitness. This article looks at the importance of resistance training and gives you concrete advice on how to fit strength training into a runner's preparation. You will also find a sample training plan focused on dynamics and the specific needs of runners. Although it may seem that the gym is not essential for runners, strength work may improve performance, reduce the risk of injury and increase overall fitness. 

Resistance training for runners

Why should runners lift? Resistance training for runners is not just about lifting heavy weights. Strength exercises will help you run more efficiently and with less fatigue. A well-designed strength programme improves muscle stability, increases stamina and helps the body cope better with long-term load. Stronger muscles also support more efficient running economy, which means a runner can run faster and further with less effort.^1,2

Source: hyve

Benefits of strength training

1. Injury prevention: Strengthening the muscles around the hips, knees and ankles can reduce the risk of injuries such as muscle tears or joint pain. A strong muscular system gives you greater resilience against injury.

2. Better posture: A strong core (core) supports correct body posture, which is essential for an efficient running style.

3. Faster recovery: Resistance training increases blood flow to the muscles, which speeds up recovery after a demanding session or race.^1,3

Strength exercises for runners

Dynamics in the gym

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

1. Plyometric box jumps: They improve explosiveness of the lower limbs. In this exercise you stand in front of a solid box, push off with both feet and land softly on the surface of the box. It is important to absorb the impact correctly by landing more on the toes and then settling down. This exercise strengthens the leg and ankle muscles.

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

3. Sprints with a resistance band: They increase speed and strengthen the muscles responsible for acceleration.

Dynamic exercises should be performed in short intervals at almost maximum intensity, so that correct technique and effectiveness are maintained. ^1,4

Source: hyve

Basic exercises for runners

1. Squats: They improve lower limb strength and hip joint stability.

2. Lunges: They activate the thigh and glute muscles and improve balance.

3. Plank: It strengthens the core, which is key for correct posture while running. The plank is a static exercise in which the body is held in a straight line on the forearms and toes. It is important not to sag at the lower back or lift the hips too high.

4. Hip thrust: It improves glute strength, which helps with leg push-off while running.³

Advanced exercises

1. Deadlift: It strengthens the posterior muscle chains, including the hamstrings, glutes and back. The deadlift is an exercise in which you lift a barbell from the floor. The basics are a flat back, a firmly braced core and controlled movement both up and down. Poor technique can lead to overloading of the lower back.

2. Bulgarian split squats: They focus on one leg, which mimics the natural movement of running.

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

Sample gym session for runners

Warm-up

• 5–10 minutes on a stationary bike or treadmill to warm up.

• Dynamic stretching: lunges with trunk rotation, high knees, running drills.

Main part

1. Barbell squats (3 sets of 10 reps): When you do a deep squat, focus on keeping your back flat and your knees tracking over your toes. Watching your back is the key to injury prevention in this exercise. A flat back will help you avoid overloading the lower back, and on top of that you will strengthen your quadriceps, hamstrings and glutes.

2. Lateral lunges (3 sets of 12 reps on each leg): When you do lateral lunges, concentrate on a flat back and controlled movement. Do not let the knee travel past the toes and you will have a stable movement while strengthening the hip muscles.

3. Hip thrust with a bench support (4 sets of 8 reps): During the hip thrust, focus on firm support of the upper back against the bench and on a powerful drive of the pelvis upwards. Correct technique will ensure effective glute engagement and improve your push-off while running.

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

5. Deadlift (3 sets of 8 reps): When you do the deadlift, concentrate on a flat back and movement led by the hips. A braced core will help you perform the deadlift safely and effectively. Do not try to pull the barbell with your back, rather imagine that you are pushing the floor away from you. That way you will avoid injury and strengthen both your back and leg muscles.

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

Cool-down

• 5 minutes of easy jogging on the treadmill.

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

Source: hyve

Tips for effective strength training

Strength training is a great way to improve physical fitness, increase muscle mass and support overall health. To make the training as effective as possible, it is important to follow a few key principles. Below you will find a more detailed explanation of three basic rules.

1. Consistency

Regular training is the foundation of long-term progress. For strength work to bring the expected results, include it at least twice a week. That way you will ensure a sufficient stimulus for the muscles and a gradual improvement in physical performance.

Tips for consistency:

• Plan specific days and times for your sessions.

• If your schedule is packed, shorten the session to 20–30 minutes and focus on the key exercises.

• Track your progress to stay motivated.

2. Technique

Correct technique during exercise minimises the risk of injury and maximises the effectiveness of the exercises. Performing exercises incorrectly can load the wrong muscle groups and overload the joints.

How to ensure correct technique:

• Consult your training with a coach, who will correct your mistakes and recommend more successful approaches.

• Start with lighter weights, so that you learn the correct movement patterns.

• Watch yourself in the mirror or film your training so that you can analyse your technique.

3. Progressive overload

The key to results in strength training is progressive overload, that is, gradually increasing the demands of the training. If you do not load the muscles a little more each time, their growth may stall.

Ways to apply progressive overload:

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

• Increase the number of reps or sets.

• Shorten the rest between sets, so that you increase the intensity of the session.

Further advice for effective strength training

• Variety of exercises: Include different types of exercises (isolation as well as compound) so that you work different muscle groups.

• Recovery: Give your muscles enough time to rest between sessions. Recovery is key for muscle growth and for preventing overload. For better recovery and results, eat a balanced diet and consider taking supplements such as a recovery drink or creatine – find out how to take creatine correctly and support your performance.

Strength training can bring top results if it is done with consistency and the right approach. Track your progress and adapt the plan to your goals and needs.

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References

1. Urban, J., & Procházková, L. (2021). Fyziologie sportu: Zásady a aplikace pro vytrvalostní sporty. Brno: Masarykova univerzita, str. 134–145.

2. Klimešová, M. (2020). Imunitní systém a jeho vliv na výkonnost sportovců. Praha: Karolinum, str. 56–70.

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

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