Lifting 101 For Runners

If you follow any strength coaches or listen to any fitness podcasts it’s easy to get overwhelmed by all the information out there about lifting weights.

Let me break it down for you so that you can add weight lifting to your training routine!

Why Lift Weights

Faster race times

Runners who lift can take 2-4% off their race time compared to if they didn’t lift at all! This happens due to improved muscle performance, and increased stiffness in the tendons. More stiffness means more energy return on every step.

Improved strength

Life involves more than just running, and strength training prepares you for the demands of daily life. Things like picking up your kids, moving heavy objects, or standing up from a low surface get easier with lifting weights.

Improved bone health:

Running alone is not enough to stimulate bone adaptation. The bones stop “listening” to the stress after less than a minute of running. But lifting heavy weights does have a positive effect on bone health.

Exercise Selection

There are many exercises to choose from. I recommend compound exercises like  squats, lunges, split squats, or deadlifts.

Compound Exercises:

Personally, I pair the squat and lunge for one workout, and the deadlift and split squat for the other workout. You can do these with barbells, dumbbells, or kettlebells.

Overall, pick 2 exercises that you enjoy doing or that you find rewarding. It’s ideal if you can pick a double leg exercise, and a single leg exercise.

Calf Exercises

The calf generates more muscle force than any other muscle group during running, so it needs to be strong!

The calf exercises are pictured above from easiest to hardest. If the single leg heel raise off a step is still too easy, then you can do it while holding a dumbbell. See below for intensity guidelines.

How Heavy Should I Lift?

Heavier is better than lighter for building strength

Runners have great endurance, but generally don’t have great strength. Lifting over 70% of your “one rep maximum” is ideal. 70% of your one rep max typically corresponds to a weight you can only lift for 10 repetitions.

Warm up with light weight or bodyweight: 2 sets of 15-20 is a good start for a warm up. Rest for about a minute between each set.

Dialing in the weight:

For your heavier working sets, pick a weight that you think is doable. It’s a bit of trial and error at first. If you can lift the weight more than 10 times, it’s too light. If you can barely lift it at all, or if your form is altered due to the weight, then it’s too heavy.

Reps, Sets, and Frequency

Perform 5-10 reps per set.

In the beginning, you may only be able to handle 2-3 sets. With practice, you should work up to 4-5 sets.

Rest for 2-3 mins between sets.

Repeat this workout 2-3 times per week

You can repeat the same exercises every time, or pick new ones for each workout. Either way, the concepts stay the same. Shoot for a heavy enough weight where you need to stop between 5-10 reps.

If you perform 3 times per week, the 3rd workout can be lighter. Pick a weight that you can do for 10-15 reps. Perform 3-4 sets.

Consistency

If you can continue consistently lifting 2-3 days per week, you’ll start to get stronger. Muscles take about 6 weeks to start physically changing (though you might notice strength gains in the first few weeks).

Tendons lag behind about another 6 weeks. If you are just starting to strengthen, stick with it for at least 3 months to see long-term results!

Take the next step

Having pain or difficulty with your running training? We’ve got you covered.

We offer in-home or virtual physical therapy, strength training, or online running coaching to active individuals of all levels!