Why Bodyweight isn’t Enough for Runners Strength Gains:

Running and Strength Training can be like oil and water for lots of runners. As a running coach and personal trainer I hear all the excuses from “It’s not helping my endurance”…“I’ll get too big”…”I don’t have time.” Some mess around with body weight because it’s easier, less time consuming, and will keep you from putting unwanted size; opting for your 3 sets of 15+ reps until they’re blue in the face. Problem is this doesn’t do anything for you. Don’t get me wrong, if you’re new or returning to strength training it’s a great start. But you need to lift heavy to see the benefits. Lets break down why these excuses don’t hold up under the weight ;)

1) Let’s nip this one in the butt right away: Higher reps doesn’t mean more endurance for muscles.

Specifically, current research shows that exercises with repetitions in the 12-20 range doesn’t increase muscular endurance any more than a lower rep range. This is because your muscles aren’t challenged anymore. No challenge no change.

What does work is heavier weights with lower reps: 3x 6-8. This is because your muscles are being pushed. That push with a little more weight over time forces your muscles to a lot stronger. The stronger they are, the better they work at a sub maximal load (like running). Just like when you run your threshold or interval workouts: you push your pace and over time your easy runs get easier. It’s that simple.

2) You won’t get bulky:

It takes a lot of extra calories and protein to get bigger from heavy strength training. With all the miles you’re putting in you’re more likely to be at a caloric deficit and not getting enough protein. So doing heavier lifts won’t put on size, in fact it will mostly build strength via neuromuscular recruitment of your bigger muscles and greater efficiency to activate them. Bottom line is you’ll be a stronger runner, not a bigger one.

3) Make the time:

It can be a hassle to get to the gym on top of your weekly miles; But you’ll get way more benefit from weight lifting than you will from simply running miles and miles on end. Don’t believe me…here’s just a few:

1. Improves running economy through “neuromuscular” gains in how the brain recruits the muscles and through Increases in tendon and facia (lining of your muscles) stiffness.

2. Promotes injury resistance

3. Improves maximal speed or sprinting.

So try trading some of your miles for some reps to reap the rewards of consistent strength training. Still too time crunched? Try combining your miles and gym time. Crazy right? Well a recent study from the National Library of Medicine found that participants who run and immediately followed up their runs with strength training increased their aerobic capacity (VO2Max) and decreased their time in a 4k time trial.  See…now there’s literally no excuse to not get in some strength training.

I know this can be a lot, especially if you’re new to the weight room. Start Simple, a full-body workout with 2 lower body, 2 upper body, and 2 core exercises is all you need. Try doing 3 sets of 8-12. Feels easy? Increase your weight. Then repeat. Still have questions? Add Get Strong Finish Strong to your training or email me about how you can learn to strength train safe and effectively.