Strength Training Archives

There’s lots of things that go into being a better trail runner: training, nutrition, sleep, strategy, and psychology are just a few. When it comes to physical training, running is, of course, the main focus, however cross training and strength training are also important tools in the trail-runner’s tool box.

As a coach, I believe that every runner, and especially trail runners, should incorporate some form of strength training. And the good news is that you don’t have to be a gym rat or lift super heavy in order to see results. In this article, I’ll go over the benefits of adding strength workouts into your trail running training.

3 Benefits of Strength Training for Trail Runners

1. Agility and multi-planar movements

While road running is primarily a forward motion, trail running often requires movement in multiple planes, recruiting muscles throughout your full body. Depending on the terrain and the distance, you may be making those moves suddenly and with quite a bit of force. Strength training prepares you to be able to make those moves well, without causing injury.

2. Durability and injury prevention

Beyond the obvious muscle strengthening, resistance training strengthens bones by building density. Strength training can also help correct imbalances that can otherwise lead to injury. Being more durable and avoiding injury allows you to train consistently, and consistency is one of the more important tools in becoming a better runner.

3. Upper body strength

While most runners tend to think of run-specific strength training as lower body-focused, trail runners can also benefit from upper body strength. This helps when using poles on the run, carrying hydration packs and bottles, and especially when scrambling or climbing is involved. Upper body strength can also protect you from injuries when the almost-inevitable fall happens.

Concerns of Trail Runners: “I don’t want to bulk up”

One of the biggest concerns for runners, and especially female runners, is that strength training will make them bulk up. This is typically not the case. Firstly, in order to bulk up you need to intentionally eat enough calories. I can speak to this personally as I am also a rugby player, and in rugby season I need to eat a meal every 2-3 hours while awake to get enough calories to maintain weight and muscle mass. When your training is focused on running, it’s hard to maintain that kind of calorie surplus. Bulking also requires a focus on frequent strength training sessions, much more than the recommended 2-3 a week for runners. By continuing to run as normal, alongside a few strength training sessions weekly, you’ll avoid bulking up.

While you don’t want such a large calorie surplus that you bulk, there is the concern of having enough energy to do both lifting and running. This can include making sure you get enough calories to fuel extra workouts, avoiding the heavy legged feeling when lifting and running, and just generally fitting lifting and running into all the things you do. I will address the timing of lifting below, but, in general, you’ll need to plan your workouts well to balance the demands of lifting and running. You also may need to have cycles where you focus more on lifting, then others where you back off and focus more on running to keep that balance.

Timing

As with any kind of training, there is the ideal, and then there is the reality of how you can fit things in based on real life. The suggestions I offer on timing are just that, suggestions. Getting in some lifting with a less than ideal schedule is always better than not lifting at all.

For starters, you want there to be a time separation between running and lifting. This helps you recover between sessions, and makes sure you’re not taxing all of your body’s systems all at once. Especially on your speed or long run days, you shouldn’t lift before you run. I like to keep the hard days hard and the easy days easy; if you do a speed session in the morning, fitting in a strength session in the afternoon or evening is ideal, leaving another day open for easier training or recovery. If you run in the evening, you can always lift the morning after a hard workout.

You don’t need to do focused 30-60 minute sessions in the gym in order to get the benefits of strength training either. 5-10-minute strength training “snacks” after runs can still offer similar benefits. Some of my clients like to do a hybrid: one longer gym session a week, coupled with some shorter bodyweight exercises on other days. Again, the idea is to not let perfect be the enemy of good.

Tapering Strength Training

Just as with your running, you’ll want to taper your strength training before races. I usually don’t assign athletes strength work the week of a race, and for goal races we might remove or lighten strength training a few weeks beforehand. On step-down/ recovery weeks for running, I also prescribe lighter strength training, or maybe just some mobility, to give the body a chance to recover fully. And then after races, I find it’s sometimes good to mix in some light strength training before you’re back to running, but this is by no means a necessity.

*Trail runners doing bodyweight strength training.*

Final Thoughts on Strength Training for Trail Runners

To summarize, strength training can provide many benefits to trail runners which they can’t get from simply adding more miles. Effective strength training doesn’t require a gym membership or a large time commitment; there are flexible ways to build it into your current training schedule. And, as always, listen to your body, and remember that any strength training is better than none!

Sample Strength Training Plans

I’ve included two sample plans at the end of the article. One is a focused gym session plan, the other is a daily bodyweight plan. It’s a place to start, but if you’re serious about doing strength to improve your trail running, it’s a good idea to meet with a strength coach, or at least a coach with strength training experience who can help get you set up with a plan tailored to your needs. (And don’t forget to tell your run coach if you’re planning to add in or change strength training. It’s normal for your body to feel more sore or tired at first while it adjusts to the change.)

Gym Sessions

Day 1: Runners Legs

Do 2-3 sets of 5-10 reps of each of the following exercises:

You should use a weight where you can move fairly explosively, if you get to a rep where you are struggling and moving slowly you are done with that set.

Session 2: Plyometrics

Pick 3-5 of the following exercises, and do 3 sets of 10 reps of each:

*A runner performing a plank as part of a core workout.*

Bodyweight Sessions

Session 1: Hip Series

Do 20 reps (10 per side) of each of the following exercises:

Clamshell
Fire hydrant
Donkey kick
Hip hike
Then do 30 seconds (per side) of the side plank

Session 2: Ride the Pony

Session 3: Achilles Twists & Core Workout

Achilles Twists: No video for this, but you raise yourself up on your toes, rotate out so the outside of your foot is touching the ground, slowly rock back so your heel is on the ground, and rotate in so the inside of your foot is on the ground.

Core Workout: Complete 30 reps (15 per side) of each of the following:

Session 4: Step Down Heel Tap

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

As a running coach and professional fitness trainer, I see the absolute necessity of implementing strength training into your routine. After all, if you just run, you will develop muscle imbalances. Because of the repetitive nature of running, muscle imbalances will eventually lead to injury. Many common injuries of the low back, hips, knees ankles and feet resulting from muscle imbalances are corrected by strength exercises, so why not add it to your routine. One of the most common muscle imbalance in distance runners is weak glutes, particularly the gluteus medius. The gluteus medius is responsible for hip abduction and hip external rotation. It also stabilizes the hip during the stance phase of the gait cycle. The strength circuit routine below addresses this very issue. Strength training also has many benefits that go beyond just injury prevention. Strength endurance, increased mitochondria (which aids in oxygen delivery to muscles), neuromuscular coordination, increased running economy, improved performance etc. . . .

Some things to consider when adding strength to your routine:

Two to three times a week is ideal. Contrary to what you might think, you should do your strength training on your quality days. In other words the days you are doing speed work or harder efforts. This way, your recovery days are truly recovery days.
Start with one full circuit and then add a second set after a couple weeks.
Start at the top working your way down the list of exercises without rest in between. When you are ready to add a second set, do the full circuit and then repeat.
Always exhale during the concentric phase (producing force) of the lift and inhale during the eccentric phase (reducing force) of the lift.
During the video you will hear me talk about the tempo of the exercises. For this routine we will use the 2-1-2 or 2-0-2 tempo. That simply means the concentric and eccentric phases of the lift are lasting two seconds. Between phases you can stabilize for zero to one second.
When choosing weight of dumbbells, bars or tension of bands, use weights or tension that you can do with good form for 15-20 reps. You should be at or near failure within that rep range. Otherwise decrease or increase the weight or tension.
Pay close attention to form. Throughout the video you will hear posture cues such as: tuck your chin in, lift your sternum, shoulders back, down and relaxed and so on. All of these are crucial when lifting weights. Think of posture as being dynamic not static. It is the foundation of all movements including running.

The workout listed below is perfect for implementing during your base building endurance phase or early to mid season or training phase. Also, see the posted video.

1-2x Strength Training Circuit
(After warm-up and dynamic stretching, all exercises should be slow and controlled unless otherwise indicated)
15-20 Squat-to-Rows with exercise band
15-20 pushups (drop to knees if needed)
15-20 each leg Bulgarian Split Squats bodyweight progressing to dumbbells
15-20 Lateral Flys with dumbbells
15-20 Goblet Squats with dumbbell
15-20 Rows with exercise band
15-20 Stiff Legged Deadlifts (using bar and dumbbells)
15-20 Triceps Extensions with dumbbells
15-20 Lateral Band Walking using power band
100 Jump rope (quick)

Laurie Porter is a coach with Team RunRun. To learn more about her or to work with Coach Laurie, check out her coaching page.