Strength Training Tips for Runners
Posted March 07, 2023 by Joe Cieszynski, MS AT CSCS
Lifting weights is kind of popular now a days. Everyone lifts. Swanky gyms seem to be popping up on every corner. But, you’re a runner and runners don’t lift weights, right? Runners just run, run, run. More miles are better, right? Well, not exactly. More is not always better.
Many health and fitness professionals are touting the benefits of strength training for runners and there is a mountain of research out there backing up those claims that strength training can improve your running experience by reducing injuries, improving neuromuscular coordination and power as well as improving running economy. As a former competitive endurance athlete, strength training was always a part of my training regime. You could count my injuries over a 20-year competitive career of training and competing in Nordic skiing, biathlon, trail running, and Bike racing on one hand. There is no doubt, in my mind, the addition of strength training helped me stay injury free, improve my performance (my best performances where in my late 30s and early 40s), and kept my training fresh.
However, just like your run training, it needs to be done year round, planned out to be progressive and balanced to be effective. Here are several tips to help you add strength training to your routine:
- Break down your training year into training blocks with a specific focus for each block. An example of a 4 block program could be Base, Build, Race, and Off Season. Each block should have a different set and rep scheme to coincide with your run training.
- Pick multi-joint exercises over single-joint exercises. Multi-joint exercises will give you more bang for your buck, are efficient with your time, and are more functional. If you have extra time and are motivated single joint exercises would be ok. Examples of multi-joint exercises would be squats, lunges, deadlifts, bench press and rowing. Bicep curls, leg extensions, tricep presses and calf raises would be considered single joint exercises.
- Adding single leg exercises are also a good idea to develop strength and balance between your limbs. Single leg squats and leg presses are excellent exercises.
- Just like your running progression, start strength training with low volume, lower intensity lifting in your base phase and gradually increase your volume and intensity through the build phase. Finally as you enter your race phase, drop the volume and maintain the intensity to avoid losing those strength gains built over the past several months. The majority of your lifting volume should be done in the off-season.
- Don’t forget about your “core.” Strengthening up your abdominal, low back, and hip muscles are vital to improved performance and injury prevention. Planks and ball stabilization exercises done in multiple planes are a must in any sound training program.
- Consider working with a certified strength and conditioning professional who optimally has experience in endurance athletics to help you design a sound program that fits your individual situation.
So if you have been hesitant to hit the gym to supplement your running, I implore you to do some research, find a gym, and work with a competent strength and conditioning professional to help you optimize your training. Your best performances are ahead of you. Good luck!
About the Author
Joe Cieszynski, MS AT CSCS
Vitality eNews Sign Up
Receive the Summa Health eNewsletter for the latest health tips, advice and updates.
Thank you for subscribing to the Vitality eNewsletter.
We're sorry, there was an error while processing your request. Please try again.
Related Blogs
‘Tis the season for outdoor endurance sports! While gearing up with the best apparel, shoes and playlist is essential, don't overlook the power of nutrition. Learn how to properly fuel your body with carbohydrates, fluid and electrolytes during endurance activities that last longer than an hour.
Muscle Glycogen: Your Energy Source
Understanding Muscle Glycogen and Energy Utilization
During exercise, your muscles rely on muscle glycogen as a primary energy source. As your…
When training for a marathon, obviously, the ultimate goal is to cross the finish line. So it’s important to take care of your body during training to achieve that goal! Here are some healthy habits that can help keep runners free from injury:
- Warm up and cool down properly.
- Watch hydration and nutrition.
- Cross train.
- Follow a training plan and be careful on advancing mileage too quickly and number of hard days.
With everything it takes to train for a marathon, the last thing you need is for a running injury to throw a wrench in your routine. But a recent sports medicine study1 shows that an estimated 30 percent of runners training for a marathon suffer some kind of injury. Types of injuries vary, but 10 common ones include:
- IT band syndrome
Occurs when the iliotibial band, rubs against your hip or knee bones, it gets swollen and irritated, leading to lateral knee pain as the…
We all have different reasons for running in the Akron Marathon series, whether it is to finish our first marathon, get a PR, lose weight or progress our love of running. We prepare with the “pounding” of miles, repeats, sprinting and rest/recovery. As a Summa Health physical therapist, one of the training components for running that is often missed or not understood by an athlete is dynamic stretching. This component, with consistent use, can reduce injury and…
Step 1: Activity
Make sure that you have been cleared to return to running by your medical provider. It’s generally advisable to wait 12 weeks after delivery and be able to pass the following tests to start gradually returning to running. You need to have the ability to complete all the tasks below without:
- Leaking
- Pelvic “heaviness”, “dragging” or a “falling out” sensation
Some women feel ready and want to get back to running and exercise soon after childbirth. This is often encouraged as exercise has many physical and mental health benefits; however, keep in mind that pregnancy and childbirth produce unique changes in the muscles and ligaments of your pelvic floor, trunk, hips and feet. These changes can create an increased likelihood of:
- Urinary or bowel incontinence
- Pelvic organ prolapse
- Hip injury or pain
Post-race dos and don'ts:
Congratulations! You’ve finished the race, and now it is time to rehydrate and refuel. Below are some post-race nutrition tips.
These tips are according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM.
Do rehydrate:
Rehydrate your body with about 16-24 oz. of fluid for every pound lost.
During race dos and don'ts:
You woke up early and followed our tips for what to eat before a race. Now your race has started – see what to eat and drink during a marathon. We’ll see you at the finish line!
Do: include about 30-60 grams of carbohydrate per hour.
Some examples include:
Pre-race dos and don'ts:
You’ve trained hard! You’ve consistently fueled your body throughout the training process, and you are now ready to run 26.2 miles! But what should you eat before your race begins?
Below are some race-day fueling tips to have you feeling, and performing, your best! Finish strong by following these tips according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM.
Watch Robert Crawford, M.D. share common injuries when people overexert themselves.
Running a marathon can be a grueling test of endurance for world class runners, first-timers, and everyone in between. As you prepare to compete in this year’s Akron Marathon, start to plan ahead so you can avoid the dreaded “wall.” The wall is that feeling when you run out of energy and feel weak, dizzy, or that get that heavy feeling. Physiologically, the wall is the point at which glycogen (stored glucose) is depleted and your body…
When it comes to fueling strategies during long duration exercise (exercise lasting longer than 1 hour) one must remember that carbohydrate is the master fuel. Even before beginning exercise, it is encouraged to start with a full gas tank of muscle energy, by fueling with carbohydrates.
Below are guidelines, as represented in the Position Statement from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, on…
Do simple tasks cause your shoulder, elbow, knee or foot pain? If you’ve been suffering for three months or longer then you may have chronic tendon pain.
Summa Health Orthopedic Institute is offers an innovative technology for the treatment of chronic tendon pain. Tenex Health TX® uses ultrasound imaging and ultrasonic energy to target damaged and degenerated tendon tissue. It’s then removed through a minimally invasive procedure.
It has been clinically proven…
Here are eight exercises to help warmup. Perform each exercise for 30 to 60 seconds.
Jumping Jacks: Start in a standing position with hands to yours sides and feet together. Then, perform a small hop to bring your feet out, slightly past hip width, and your arms into a V above your head (think making your body look like an X). Then perform another small hop to bring your body back to starting position.
Low intensity modification: Step out with right leg and…
All runners think about it, some achieve it and some train specifically for it. What is it you ask? A PR – Personal Record. The only competitors are yourself and the race clock. For the majority of runners, getting the elusive PR or personal best (PB), requires a great deal of work, including adhering to a strict training plan and nutrition plan. Along with consistency in training, utilizing some general strategies will also help you toe the line confidently.
- In the…
Congratulations for competing in an Akron Marathon Series Event! Now that the hardest work is over, it is time to focus on the recovery phase. It is important to note that many factors contribute to post-race recovery; including the intensity of the race, your overall health and weather conditions. Every recovery is different, but here are tips to accelerate the healing process.
- Continue walking at least 10 to 15 minutes after finishing the race. This will allow…
If you’ve been around veteran runners, you may have heard them mention that they are “tapering” before a big race. What is this taper that they talk about? The taper is a very important part of any marathon training program. Usually started three weeks before race day, the taper consists of cutting back on your mileage to allow your body time to rest, recover and prepare for race day. When done properly, the taper has proved to significantly boost…
Long runs produce many beneficial physiological changes. According to Running Times Columnist and Coach Greg McMillan, when you run long, you physically increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscle. You also strengthen your muscles, tendons and ligaments.
“The more oxygen that you can deliver to the working muscles, the better…
Your months of training are complete. The time has come – it’s finally race day. Whether this is your first marathon or one of many, the prerace jitters are normal yet can lead to not sticking to your training plan and, possibly, an unsuccessful race.
If you’re a beginner runner (or even a veteran) and think you’re alone every time you question your fitness, training plan, or race strategy, you couldn’t be farther from the truth. It is not…
Q: What should I be doing to avoid injury during training?
A: Proper warm-up and cool-down techniques should be utilized on days you’ll be running. This can include any or all of the following: adequate sleep, regular stretching routine, foam-roll before/after run, dynamic warm-up and active cool down.
Q: What are the best foods to eat during my training plan? As I get closer to race day?
A: The best plan to follow for race preparation is a well balanced diet.…
So after months of training you did it, you completed the race for which you've been training. But, how you treat your body post-race is very important.
Next two weeks:
- Continually re-hydrate. Your body will have lost significant amounts of fluid and electrolytes which need to be replaced.
- Stay active and loose. If you can, go for a short walk to do some light cross training the day after. Avoid rigorous activities.
- Eat well
- Rest often
- Consider a massage a few days after the race…
.Listen to Ben Burkam, M.D. discuss with Ray Horner about the symptoms and treatment options for carpal tunnel syndrome.
Exercise-induced asthma can keep you and your child out of the activities you loves. Learn the symptoms and treatment options from Robert Crawford, M.D.
Listen to Robert Crawford, M.D. share some of the conditions a Sports Medicine doctor treats.
Many people turn to running as a form of exercise because it’s an easy and inexpensive way to improve your cardiovascular health and lose weight. Nilesh Shah, M.D. shares some tips to alleviate shin pain (also known as shin splints) when you start a running program.
Dry needling involves insertion of a very thin needle around trigger points, muscles, ligaments, tendons, and nerves to elicit a biochemical response in the brain to release trigger points and improve the body’s perception of pain location and intensity. Dry needling has been proven to be both very safe and effective for treating pain and improving function. Dry needling is practiced within the framework of western medicine, not within the framework of traditional…
Spring breathes new life into the grass, plants and trees around us — and hopefully your training routine, too. As temperatures rise and the days get longer, many runners are eager to jump off the treadmill and into the outdoors.
But whether you’re an avid runner, looking to increase your miles or are just starting out for the first time, there are a few things to keep in mind before you head out the door.
After frigid temps and busy holiday schedules, you may have…
Updated June 2025
Running in the summer heat brings its challenges. While sunny skies can motivate, rising temperatures and humidity can pose real risks if you’re unprepared. Whether you’re training for a race or just trying to stay active, here are three issues that can throw your summer run off track and how to stay ahead of them.
1. Dehydration
What happens: During summer runs, your body works harder to cool itself, leading to increased fluid loss through sweat.…
Did you see the pictures from this past weekend’s Akron Marathon, or did you cheer on a friend or family member who was running? If it inspired you to dust off your own sneakers and hit the road, you’re not alone. Here are six reasons why you should start running!
Running makes you happier.
No matter how you feel at any given moment, running will make you feel better. This feeling goes beyond the "runner's high"—that rush of feel-good hormones known as…
Just making the decision to run a marathon is a huge achievement. But what are some steps you can take before and during the race to make sure you have a successful and safe run? Here are some recommendations promoted by the American College of Sports Medicine.
Hydration/Avoiding Heat Illness
- Drink 8-10 ounces of sports drink 2-3 hours before the race to make sure you are properly hydrated before arriving at the starting line.
- 10-20 minutes before the race, drink another 8…
Training for the Big Event
1. Take Your Time and Use a Formal Training Program
Going from a sedentary lifestyle to running a 5K or longer race is an attainable goal for almost everyone. However, running is not without risk and following one of the many formal programs, such as Couch to 5K or other run/walk training programs (available online) can help keep you from sustaining injury by doing too much too early. These programs also help keep you motivated by giving you…
Watch Nilesh Shah, M.D. share tips for starting a running routine. These running tips will help keep you injury free.
Running is great cardiovascular exercise and most of my patients start running to lose weight. It is a great exercise for weight loss, and running has amazing positive feedback. You feel better after a run, and as the pounds start coming off, you get hooked. This is when the problems start. As typical human nature takes over, we think: a little is good, so a lot is obviously better.
It starts as an ache — and you keep running. The ache becomes a pain — you…
There's plenty of scientific evidence that proves regular exercise (30 minutes, five times per week) — and running in particular — has huge health benefits. Here are the top 7 benefits of running, courtesy of Nilesh Shah, M.D.
1. Running makes you happier.
No matter how you feel at any given moment, running will make you feel better. This feeling goes beyond the “runner's high” — that rush of feel-good hormones known as endocannabinoids…
Whether it is a urinary tract infection, sinus infection, or an infected wound, most people consider these things to be a part
of life. While many infections clear up on their own or with antibiotic medications, some infections progress to a life-threatening condition called sepsis.
According to the Sepsis Alliance, 1.7 million Americans are diagnosed with sepsis every year. What’s more, sepsis is the leading cause of death in U.S. hospitals, accounting for 35% of all…
If you have kids active in sports, July is the perfect time to make sure all their paperwork is in order so they can get back on the field, court or mat. The Summa Health Orthopedic Institute offers a number of services for student athletes from sports physicals to pre-season baseline testing for concussions.
Pre-Season Physicals
The Summa Health Orthopedic Institute provides pre-participation sports physicals, which are required by school districts in order for your child to…
Purpose
Our bodies have many muscle fibers and connective tissues that need to be activated and stimulated before exercise or activity. Warming up with dynamic stretches helps our bodies prepare for work.
- Increases blood flow to working muscles
- Moves muscles through their range of motion
- Prevents injury
Summer is a popular time for all sorts of races, from a 5K to a full marathon. While running in the summer heat, it's important to stay hydrated. Here are some recommendations promoted by the American College of Sports Medicine.
Hydration/Avoiding Heat Illness
- Drink 8-10 ounces of sports drink 2-3 hours before the race to make sure you are properly hydrated before arriving at the starting line.
- 10-20 minutes before the race, drink another 8 ounces of sports drink.
- Just before the…