Running can be divided into three categories:
- Long Distance (10+ kms)
- Medium Distance running (5-10 km)
- Sprinting (100-800 meters)
Long-distance running heavily relies on our cardiovascular endurance, ability to sustain energy for longer duration and more than speed, it requires endurance. Practicing more medium and long-distance running while using modalities like cycling or swimming on a few days could help get better at the sport and minimize the risk of injury.
Medium distance running relies on both endurance and speed. Even though speed influences long-distance running too, the influence on medium distance running is slightly more due to the overall duration of the activity. Speed matters here especially during the last phase of the run.
Sprinting is mostly about explosive power and speed. You want to complete the distance as quickly as possible which means a huge reliance on explosive power and strength of lower limbs. Your stride length, ground contact time matter but it will also depend on your limb length, ability to generate force, etc. It is better to rely on making improvements than looking at what you can do or not do now. Following a program that allows you to improve speed and explosiveness will help.
The main usage of strength training is building better neuro-muscular coordination, recruitment of muscles, and growth of muscles. Too many muscles for a medium to long-distance runner might be not a great idea as then they would have to carry a lot of lean weight to run with but a decent amount of muscles and strength could help improve their running performance(Blagrove, Howatson and Hayes, 2018). Research has also shown an improvement in the running economy of the trained runners with an introduction of strength training into their routine (Balsalobre-Fernández, Santos-Concejero and Grivas, 2016).
When we talk about sprinting, there is no doubt that explosiveness and running mechanics are the key contributors here. The ability to extend hips, knees, and ankles efficiently and together would lead to better propulsion, and at the same time the engagement of lower limb muscles helps in better deceleration. Research has confirmed that strength training aimed at hypertrophy, strength , and power improves sprinting performance (Delecluse, 1997; Hermassi et al. , 2017).
So how do you plan to include strength training into your running routine?
Here is a sample you could try:
| Long Distance Runner | 2 Full Body Days with 15-25 repetitions8-10 sets of each muscle group per weekThis could be placed with 2-3 days of the gap in betweenFocus on Muscle Endurance2 days of a long-distance run1 day of medium distance run1 day of uphill run or tempo run | **Recommended Exercise:**SquatPush-upsLungesCable rowLat PulldownLeg CurlLeg ExtensionShoulder PressGlute BridgeBicep CurlTricep ExtensionCalf RaisePlankSide PlankCable twists |
|---|---|---|
| Medium Distance Runner | Upper Body Lower Body Full BodyTotal Strength training days- 38-12 sets of each muscle group per weekRepetitions: 10-15 repetitionsFocus on Muscle growth and endurance2-3 days of medium distance run1 day of an uphill run | Recommended ExerciseSquatDeadliftBench PressMilitary PressPush UpPull up/ lat PulldownLeg ExtensionLeg CurlPlankGlute BridgeHip ThrustPlanksSide PlankCable twists |
| Sprinter | Full Body TrainingTotal Strength training days- 38-16 sets of each muscle group per weekDay 1: 10-15 repetitions focused on muscle growthDay 2: 3-5 repetitions focused on strengthDay 3: 1-3 repetitions focused on powerThe alternative days to be used for sprinting. | **Recommended Exercise:**SquatBox JumpDepth JumpSled PullSled PushLungesHip thrustMed Ball ThrowsHopsA SkipsB SkipsDeadliftClean and PressKettlebell swings |
Note that this is just a sample and professional athletes should go for individualized programming.
References:
- Balsalobre-Fernández, C., Santos-Concejero, J. and Grivas, G. V. (2016) ‘Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials’, Journal of Strength and Conditioning Research, 30(8), pp. 2361–2368. doi: 10.1519/JSC.0000000000001316.
- Blagrove, R. C., Howatson, G. and Hayes, P. R. (2018) ‘Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review’, Sports Medicine, 48(5), pp. 1117–1149. doi: 10.1007/s40279-017-0835-7.
- Delecluse, C. (1997) ‘Influence of Strength Training on Sprint Running Performance’, Sports Medicine, 24(3), pp. 147–156. doi: 10.2165/00007256-199724030-00001.
- Hermassi, S. et al. (2017) ‘Effects of In-Season Explosive Strength Training on Maximal Leg Strength, Jumping, Sprinting, and Intermittent Aerobic Performance in Male Handball Athletes’, Sportverletzung · Sportschaden, 31(03), pp. 167–173. doi: 10.1055/s-0043-103469.
