Building Strength for the Long Run

Running is often seen as a test of endurance, but what many people overlook is that strength is the foundation that allows you to go the distance, stay injury-free, and improve your performance. Strength training is not just for gym-goers or athletes lifting heavy weights—it’s an essential part of any runner’s routine. By incorporating plyometrics and compound strength movements, you can build a resilient, powerful body that supports your running goals.

As a Level 4 Strength & Conditioning Coach and someone who has completed and coached for ultra-marathons, barefoot challenges, and extreme endurance feats, I’ve seen firsthand how strength training can transform running performance. In this blog, I’ll break down why strength matters for runners, the exercises you should focus on, and how to balance your training for long-term success.

Why Strength Training is Critical for Runners

Running is a high-impact, repetitive activity that puts stress on your muscles, joints, and connective tissues. Without a strong foundation, this stress can lead to fatigue, inefficiency, and injuries like shin splints, runner’s knee, or Achilles tendinopathy. Strength training addresses these issues by:

• Improving Endurance: Stronger muscles can sustain effort for longer periods, allowing you to maintain your speed and form over long distances.

• Boosting Speed and Power: By increasing your ability to generate force, strength training helps you push off the ground more explosively, improving your stride efficiency.

• Preventing Injuries: Strengthening key muscle groups stabilises your joints and corrects imbalances, reducing the risk of overuse injuries.

• Enhancing Running Economy: A strong body uses oxygen more efficiently, meaning you can run faster and farther with less effort.

The Role of Plyometrics in Running

Plyometric exercises focus on explosive, high-intensity movements that mimic the dynamic nature of running. These exercises are particularly effective for runners because they train your muscles, tendons, and nervous system to generate power quickly—just like you do with every stride.

Benefits of Plyometrics for Runners:

1. Explosive Power: Plyometrics improve the force you generate with each step, helping you run faster and tackle hills with ease.

   
   

2. Improved Elasticity: These exercises strengthen your tendons and improve their elasticity, which enhances the spring-like action of your strides.

   
   

3. Better Coordination: Plyometrics improve neuromuscular control, helping you maintain balance and stability on uneven terrain.

   
   

4. Injury Prevention: By conditioning your muscles and connective tissues to handle impact forces, plyometrics reduce your risk of injuries.

   
   

Key Plyometric Exercises for Runners:

• Box Jumps: Boost explosive power in your quads, glutes, and calves.

• Bounding/Strides: Mimics running mechanics while increasing stride length and power.

• Lateral Hops: Improves ankle stability and lateral movement control.

• Single-Leg Hops: Strengthens stabilising muscles and enhances balance.

The Power of Compound Strength Movements

Compound movements are exercises that involve multiple joints and muscle groups, making them highly efficient and functional for runners. These exercises build total-body strength, improve stability, and correct muscular imbalances—all of which are crucial for running performance.

Benefits of Compound Movements for Runners:

1. Increased Strength: Compound lifts like squats and deadlifts build the raw strength needed to power your runs.

   
   

2. Core Stability: Many compound exercises engage the core, which is essential for maintaining good posture and balance during running.

   
   

3. Balanced Development: These movements target multiple muscle groups, reducing imbalances that could lead to injuries.

   
   

4. Joint Health: Strengthening the muscles around your joints improves their stability and resilience against impact forces.

   
   

Key Compound Movements for Runners:

• Squats: Build strength in the quads, hamstrings, glutes, and core, essential for powering uphill runs and maintaining stability.

• Deadlifts: Strengthen the posterior chain (hamstrings, glutes, and lower back), improving running economy and reducing the risk of lower-back injuries.

• Lunges: Mimic the single-leg motion of running, targeting the glutes, quads, and stabilizing muscles.

• Overhead Press: Develops upper body strength and posture, preventing the slouched shoulders often seen in fatigued runners.

A Basic Strength Routine for Runners

There is no "One size fits all plan", but a simple structure I follow for myself is warm up with 2-3 plyometric exercises, before going into a strength exercise for legs, upper push, upper pull and then adding in specific accessory exercises. In practice it looks something like this:

1. Pogo Hops: 3 sets of 20-30 reps

2. SL Hops: 3 sets of 5 reps each leg

3. Deadlifts: 3 sets of 5-8 reps

4. Overhead Press: 3 sets of 5-10 reps

5. Seated Row: 3 sets of 8-12 reps

6. Cossack Squats: 3 sets of10 each side

7. Single Arm Lat Pull Down: 3 sets of 10 reps each side

8. Calf Raises: 3 sets of 20 reps each leg
   

Personal Reflection: How Strength Training Changed My Running

Strength training has been pivotal in my own running journey. When I completed my Welsh 3000's challenge across Snowdonia, my training in squats, deadlifts, and plyometrics gave me the power and resilience to keep going, even when my body wanted to quit. Similarly, during the 496 challenge, the explosive power I developed through box jumps and bounding helped me tackle the daily miles without breaking down. Don't get me wrong though, where I went wrong was not spending enough time running; I spent all my time in the gym and as much as it helped, it didn't replace actually going out and running.

These experiences taught me that strength training isn’t just about building muscles—it’s about building confidence, resilience, and the ability to push through challenges.

Closing Thoughts

Strength training, especially through plyometrics and compound movements, is a game-changer for runners. It builds the foundation for improved performance, injury prevention, and long-term success. By integrating these exercises into your routine and focusing on recovery, you’ll not only run stronger but also enjoy the journey more.

Remember, the road to becoming a better runner starts in the gym. So, grab a barbell, find a box to jump on, and start building the strength to carry you through every mile ahead.