For many runners, strength training is at best, a nuisance and at worst, neglected. As I’ve progressed through my marathon training, I’ve learned the true benefit of strength training.
In speaking with fellow runners, I’ve heard the following excuses as to why they don’t strength train:
- “I don’t want to get hurt.”
- “I don’t want to be sore.”
- “I don’t want to get big and bulky.”
- “It will make me slower.”
- And the most common, “I want to run today.”
All very legitimate concerns and reasons I have said to myself to avoid strength training. So, let’s take them each in turn.
For those of you that are scared to tear, break or fracture some part of your anatomy while strength training, or, let’s be honest, doing anything during marathon training, you should re-think the benefits that strength training can actually have on your training regime.
I reached out to my marathon coach, Emily Hutchins, Owner of On Your Mark Fitness Studio in Chicago, for some expert guidance on this important topic. Emily is a Nike Master Trainer and Nike+ Run Coach, serves as a spokesperson for Nike, develops athletic content, leads Chicago area Nike classes and runs, makes personal appearances on behalf of the brand and helps lead Nike brand experiences worldwide.
“Strength training helps improve muscle development as well and tendon, ligament and bone density, all of which are vital to staying injury free,” explained Hutchins. “The amount of impact that running has on the bones and muscles can only be sustained for so long before injury sets in. Strength training is going to help prevent the body from breaking down form the constant impact and also aids in enhancing running performance due to stop-ed-meds.net and strength.”
Turning to reason, I mean excuse, number 2; I will switch on my “mom mode”. Stop being a baby. If you begin with weights or an alternate form of resistance, you will most likely be sore the next morning. Big deal. Take a pain killer, grab an ice pack and move on. It will go away. And each time you train, the pain will lessen. Similar to building mileage, your body will probably object a bit as you ask it to do something it is not used to. It’s ok. You’re a runner, you’re tough.
Reason number 3, that strength training will result in your neck being as thick as your thigh is just plain false. Unless you are training and fueling to specifically increase your muscle mass, you will not become big and bulky. If you are concerned that you may have a genetic makeup that results in this, stick to bands and body weight as you perform strength training. Your body will reap the benefits of training with a resistance band and kettlebell, just as much as it will with a dumbbell.
The next reason is close to the heart for runners. As we struggle to obtain PR’s, BQT’s and avoid DNF’s, the last thing we want to do is incorporate something into our fitness regime that slows us down.
From day one of my marathon training, Coach Em has helped me to understand the relationship of strength training and speed. “Strength training is essential for runners, not only in the off season, but also in season,” Hutchins noted. “Building strength and power is what makes us faster athletes. A smart way to become faster is to implement strength and conditioning into your running regimen. Strength training, if done well, is a very dynamic 3-dimensional sport. Implementing strength training into a sport, like running, with its repeated forward movement, is going to help an athlete become stronger, faster and healthier simply by facilitating more muscle involvement.”
The last reason/excuse is the most difficult one for me to argue, because it continuously creeps up on me. We all have limited time in our days to devote to exercise. When it comes down to it, we must make a choice of strength training or a run for the day. Don’t get me wrong, almost 100% of the time, I will still want to run, but I force myself to incorporate strength training at least three times a week. Yes, that means I have to give up my run that day.
As I began my marathon training, incorporating consistent strength training and reducing the amount of running I was doing during the week was my most difficult transition. But, I listened to Coach Em and trusted in her training, and watched my times go down and my recovery time between long runs go down. Here are some of the exercises that Coach Emily incorporated into my marathon training program that have resulted in lower race times and even a new PR!
Single leg deadlift: Stand on one leg with the back leg bent at a 90 degree angle, hinge forward with a neutral spine, you should feel a stretch in the hamstring, once you do, come up using your glutes. Repeat opposite leg. This exercise requires torso, pelvic, and hip stability which is essential for how often runners are required to land on 1 leg mile after mile. Strength production is also a benefit of single leg deadlifts as they help reduce injury and improve performance. ***If at any point you feel your low back, re-evaluate your form and make sure you’re not rounding you back.
Bird dog exercise: Kneel on the floor in a quadruped position, raise your opposite leg and arm straight out, while maintaining perfect alignment and stability. Repeat on the other side. This is a core exercise that emphasizes low back strength, core strength and balance. Benefits include strength throughout the core musculature, spine and hip alignment, stability against rotation, and reduced low back fatigue.
Mini band walks: Place a band around the quads and ankles. With bent knees, hands behind the head, walk side to side. Focus on stepping with the glutes, keep toes forward and abs braced. This drill is meant to target the hip complex in order to strength the lateral stabilizers and movers of the hips. Running is a forward moving sport, so it’s essential to move laterally and the band helps to create resistance without impact.
