Strength Training for Runners

Matthew Laing, MScPT, BPHE

With the very mild winter we’ve had, there are a lot more runners on the streets of Toronto than normal for this time of year. Runners are gearing up for spring races trying to set new times, hit new distances, or maybe just finishing the race. The blog is a short summary of a talk I did last week at the Running Room in Toronto.

Strength training is an often overlooked piece of the puzzle for most runners. And that’s exactly why it’s important to talk about. Adding some strength training into your routine can make you a more efficient, faster, stronger runner.

So the first thing to do is address the elephant in the room. If you’re reading this, you are probably a runner.

And if you’re a runner you probably hate strength training, or do as little as possible. And that’s ok. You’re running 3-4 times a week- who has time for more training right? But you want to hit those lofty race time goals right? and you don’t want to end up with chronic injuries? Well let’s talk about biomechanics..

Running is a dynamic activity which requires a stable base of support. That base of support is your core. If it cannot support the stress you put on your body while running, then say hello to knee, hip and low back injuries… and goodbye to that pretty personal best you planned on setting this summer.

To simplify you want to work at 3 muscle groups:

1.gluteus maximus and hamstrings to help hill and tempo runs

2.gluteus medius and minimus to improve single leg stance phase of running

3.core and postural muscles to improve posture and make you more efficient

That last point is key… you want to be more efficient!! That means less effort, faster runs, and better recovery.  Oh and it lower your chance of injury from the repetitive stress of running. So do your research, look up some exercises, or see your physiotherapist and speak with them about your training program.