HOW STRENGTH TRAINING CAN IMPROVE RUNNING EFFICIENCY
Now, I’m not one to consider myself a diehard runner like each of my coworkers and many of my clients. I’m more of a fair-weather runner who only runs outside when it’s sunny and warmer than 70 degrees. That said, when I get my stride back after a winter off, damn does it feel good! Due to my inconsistency with running and my expertise in strength training, I’ve gained some useful insight into running efficiency and its many facets.
WHAT IS RUNNING EFFICIENCY?
We’re going to start by breaking down efficiency and then building it back up with regard to the human body. Efficiency can be described as how efficient a system is working. Our body is the “system” and when our bodies are working efficiently, they are achieving maximum productivity with minimum wasted effort/expense. So how do we relate this to running? I’ve asked an expert, Coach Karen, to chime in on this one and she describes running efficiency as “the amount of energy a runner uses to complete their stride. The more efficient the stride, the more energy they preserve, which allows them to go longer distances at potentially quicker paces.” There are so many elements that go into being an efficient runner; cardiovascular, muscular and mental endurance, nutrition/fueling, and hydration to just name a few. For the moment, we’re going to take a peek into how strength training can help improve running efficiency.
RUNNING EFFICIENCY & STRENGTH TRAINING: HOW ARE THEY RELATED?
So, you’re asking me, “how the heck is strength training going to make me a more efficient runner?!” Strength training, also known as resistance training, is a method of exercise that can improve muscular strength, endurance, and hypertrophy (aka muscle mass gain) when done consistently. With a stronger muscular system, a distance runner will be able to carry their body further for longer (potentially at a quicker pace), and a short distance runner will be able to carry their body a shorter distance faster. Additionally, joints will be healthier, and the body will be at a decreased risk for injury overall. By working with a stronger muscular system, the system as a whole [your body] will be able to focus more resources on other systems that maybe aren’t as trained.
HOW DO I INCORPORATE STRENGTH TRAINING INTO MY RUNNING PROGRAM?
This is going to be different for each person. It’s dependent upon your goals, the time you have available to dedicate to training, where you are in your current training program/when your next race is and what equipment you have available to you.
Generally speaking, if you’re in your “off season,” you’re going to start with some good ole’ strength training. When your weekly miles are lower, your lifting workouts will have higher sets, lower reps, and heavier weights. This will help to improve your overall strength by getting your body to adapt to heavier loads over a period of time. For recovery purposes, we do this prior to beginning an official running program. By balancing your strength training, weekly running mileage, and recovery days your body will be able to operate at peak efficiency.
As your next race date nears, and you officially start your running program, you’ll likely phase into a hybrid of strength and endurance training, consisting of fewer sets and a moderate to high rep count in which you’ll lighten your loads. By now you have a good base of strength, your mileage is picking up each week, and you’ve probably started adding in speed work or hills into your weekly running routine. To allow your body to recover appropriately we will need to start to lighten your loads and begin to pivot to training your muscles to carry a load for longer durations [ie. fewer sets, higher reps]. Afterall, running is an endurance sport, so at this point we will start to focus on training your muscles for just that.
Finally, when your race is around the corner, you’ll switch into an endurance focused program with fewer sets, higher rep counts and minimal loads, if not bodyweight only. This will train your muscles to be able to push further for longer. At this point, your mileage is probably beginning to taper and in terms of your strength training, recovery will be the name of the game. You can run the distance, now it’s time to keep those muscles primed, but not overworked.
FINAL THOUGHTS…
Consistency is key; adding strength work 2-3x per week to your running schedule will allow you to achieve your best results. Strength training is one of those things that if done intermittently you’ll always be sore, and your results will always be just out of reach. If this is you and your goal is to stay injury free during race season, or maybe you’re looking to add a PR to your war chest this spring, reach out to us at RunFit and we’ll put together a program tailored to not only your goals, but to your body!