The secret’s out. Strength training for runners makes you run faster. It doesn’t make you bulk up. It doesn’t make you slow down. Instead, it improves your running economy so you can run faster, longer.
One of the benefits of my hamstring injury was that it forced me to start strength training as a runner. Slowly adding weights in helped heal my proximal hamstring injury and as I returned to running, my stride felt more powerful and effortless. Employing weight training for runners has also improved my confidence as a runner: I know that my body is strong and can overcome future running injuries.
But strength training for runners can be confusing. How much should you lift? How often? When? Do you lift before a run or after? Should you do it the same day as a hard workout?
I’ve done the research and talked with the pros and answer all your questions about strength training for runners.
Should a runner lift weights?
YES! Strength training for runners improves running efficiency, maximal sprint speed, and overall performance. Studiesshow that strength training for runners enhances running economy by improving neuromuscular coordination and power, and encouraging coordination and stride efficiency.