The Key to Better Performance and Injury Prevention for Runners
Many runners focus solely on running, believing it’s all they need to stay fit, improve performance, and maintain bone health. However, adding heavy resistance training to your routine can profoundly impact your running efficiency, bone strength, and injury resilience.
Why Runners Should Lift Heavy
Heavy resistance training—performed with low repetitions, such as 3–5 reps at 85–90% of your 1-rep max—isn't just for bodybuilders. For runners, it’s a game-changer. Here’s why:
Improves Running Economy and Tendon Stiffness
Heavy lifting strengthens tendons and muscles, making every stride more energy-efficient. This improved running economy allows you to go further, faster, with less effort.
Boosts Bone Health and Reduces Stress Injuries
Runners who include resistance training have greater bone mineral density (BMD) than those who rely on running alone. Strength training reduces this risk by improving bone density and making bones more resilient.
Enhances Overall Tissue Health
The benefits of heavy resistance training extend beyond strength. Through a process called Mechanotherapy, lifting heavier loads improves the health of cartilage, tendons, and bones, making them stronger and more resistant to injury.
How to Incorporate Strength Training into Your Routine
Balancing strength training with running takes some planning, but the benefits are worth the effort. Follow these guidelines:
Space Out Lifting and Running
Ideally, allow at least six hours between running and strength training sessions. This helps your body recover and maximizes the bone-loading effects of resistance training. If you’re limited on time, give yourself at least 15 seconds between sets to help maximize the training response.
Fuel Adequately
Resistance training requires energy. Ensure you’re eating enough to support both your running and strength goals, as low energy availability can hinder bone and tissue adaptation.
The Big Picture: Why Strength Training Matters for Runners
Strength training is about more than just “getting strong.” It prepares your body for the demands of running, reduces injury risk, and supports overall health. Runners who incorporate heavy lifting into their routine are faster, more resilient, and less prone to injuries.
Whether you're training for your next race or looking to improve your everyday performance, we can help you design a strength program that fits your goals.
Want to learn more about integrating strength training into your running routine? Contact us today to get started!
Brenna McGuinness, DPT PHYSICAL THERAPIST
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