Strength Training for Faster Race Times
Achieving faster race times is a common goal for many runners, and while mileage and speed workouts are essential, strength training is often overlooked as a key component of performance enhancement. In this blog post, we will delve into the research-backed benefits of strength training for faster race times and provide evidence-based strategies to incorporate strength training into your running routine.
The Science Behind Strength Training for Faster Race Times:
To understand the impact of strength training on race performance, let's explore the scientific evidence supporting its benefits:
a. Increased Running Economy:
Multiple studies have shown that strength training improves running economy, which refers to the energy cost of maintaining a given running pace. A 2016 meta-analysis by Balsalobre-Fernández et al showed that strength protocols 8-12 weeks in duration using a range of strength exercises and intensities has a beneficial effect on running economy. *1
b. Enhanced Muscular Power and Efficiency:
Strength training can promote neuromuscular adaptations, including increased muscle fiber recruitment and improved muscle coordination. When combined with plyometrics, these adaptations contribute to enhanced muscular power and efficiency during running.*2
Designing an Effective Strength Training Program:
To optimize your race performance, it's crucial to develop a well-structured strength training program. Consider the following guidelines:
a. Exercise Selection:
Focus on exercises that engage the muscles you use during running, and be sure to also include exercises that target those muscles at the length you will be using them at.
For example, a traditional deadlift strengthens the hamstrings, glutes, core and shoulders. It also teaches the body how to control one's centre of mass and flex at the hip. But the hamstrings are not at the length they will be at for distance running. So to complement the deadlift, exercises like stiff legged split stance deadlifts or stiff legged cable pull backs can also be performed to help load the hamstrings at the specific length they will be at for running.
b. Repetitions and Load:
Incorporate a mix of lower repetitions with heavier loads to improve strength, as well as higher repetitions with lighter loads to work on specific muscle weaknesses or movements. For example, if you are competent at squats, you can perform sets of 4-6 repetitions for maximal strength. But, if you find single leg exercises a challenge, you can also do standing clamshells for 3 sets of repetitions to build competency and stamina in that position.
c. Periodization:
Implement a periodized training approach, dividing your strength training program into specific phases. This allows you to learn more complex movements over time, promotes progressive overload, and optimizes adaptation so you will be ready for race day. In this 2015 review paper they show the benefits of periodized strength training based on the needs of your sport. *3
For more detailed information, we have an article on periodization here.
Integration and Progression:
To ensure optimal results, integrate strength training into your overall training program while considering these factors:
a. Recovery:
Plan strength training sessions strategically to allow for adequate recovery between strength and hard running workouts. Allow for rest days or easy runs following intense strength sessions, or put another way, but strength as far away from key running sessions as possible.
b. Frequency and Duration:
Aim for two to three strength training sessions per week, depending on your running volume and schedule. Focus on the quality of your movements, so if you are short on time you are best reducing the number of exercises and performing the ones you do do well, versus trying to squeeze a lot of exercises or repetitions into the detriment of your technique.
Avoiding Common Pitfalls:
Be mindful of the following pitfalls to maximize the benefits of strength training:
a. Doing too much:
More is not better. Choose your exercises wisely and execute them well. The goal is not to feel so fatigued from your strength that you cannot complete your runs as planned.
b. Consistency:
Consistency is key in strength training. Commit to a long-term approach and maintain consistency to reap the full benefits of strength training on race performance. As mentioned in the first study we cited, the intervention needs to be 8 weeks at a minimum. This is for someone already competent at strength training who can jump into a program. For those who need to get familiar with strength training, learn the movements and build base competency and capacity, a much longer commitment is needed to see the benefits of strength training for performance.
Conclusion:
Strength training is a powerful tool for improving race times and unlocking your hidden potential as a runner. By incorporating evidence-based strength training principles, selecting the right exercises, and integrating them effectively into your training program, you can enhance running economy, increase muscular power, and ultimately achieve faster race times. Embrace the power of strength training and watch your strides get stronger, and running performance reach new heights!
*REFERENCES:
Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507.
Eihara, Y., Takao, K., Sugiyama, T. et al. Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Med - Open 8, 138 (2022). https://doi.org/10.1186/s40798-022-00511-1
Lorenz D, Morrison S. CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. Int J Sports Phys Ther. 2015 Nov;10(6):734-47. PMID: 26618056; PMCID: PMC4637911.