Strength training improves muscular load capacity and prevents injuries in runners by targeting major muscle groups like hips and ankles.
Balancing strength training and running through periodization, listening to your body, and prioritizing rest and recovery is crucial for optimal performance.
Starting with a minimum effective dose of 20-30 minute strength training sessions 1-2 times a week, gradually increasing intensity and complexity, ensures consistency and sustainable progress.
Deep dives
The benefits of strength training for runners
Strength training is beneficial for all runners, not just elites. It helps improve muscular system load capacity, increases resilience, and adds variability to movement. By strengthening the major muscle groups used in running, such as the hips and ankles, runners can become more efficient and prevent injuries. Starting with basic exercises like squats and deadlifts, and gradually increasing intensity and complexity, can be a great way to incorporate strength training into a running routine. Consistency is key, and even two 20-30 minute sessions per week can make a difference.
Balancing strength training and running
Balancing strength training and running involves periodization, especially if you have specific running goals, like a race on the calendar. It's important to modify both your strength training and running routine based on your goals and recovery needs. Giving enough time for rest and recovery between sessions, and not overdoing it in either training modality, can help avoid negative impacts on performance. It's essential to listen to your body and adapt your routine accordingly, making sure to prioritize proper rest and recovery.
The minimum effective dose for strength training
The minimum effective dose for strength training is about 20-30 minutes, 1-2 times a week. Starting with a small number of exercises, like squats and deadlifts, and progressively increasing intensity and complexity over time, can be a good way to initiate a strength training routine. The key is consistency and finding a routine that is sustainable for you. While more frequent and longer sessions can also be beneficial, starting with the minimum effective dose allows for gradual progression and avoids overwhelming commitments.
Strength training and running performance
Strength training is not inherently bad for running performance, but it can negatively affect performance if not approached properly. It's important to balance strength training with running, allowing for adequate recovery and avoiding overtraining. Strength training should be personalized and aligned with running goals, modifying both training modalities in a way that complements rather than hinders performance. By following a periodized approach, giving importance to recovery, and making mindful choices, strength training can positively impact running performance.
Footwear for strength training
When it comes to strength training, safety is paramount. While some runners prefer lifting barefoot or in minimalist shoes to enhance foot muscle activation and stability, it's crucial to prioritize safety and personal comfort. While barefoot training can offer benefits, such as improved foot and ankle strength, it's important to consider the potential risks and exercise caution. Wearing appropriate footwear that provides stability and protection, while allowing natural movement, should be the priority to prevent potential injuries.
This episode is all about strength training. Some runners love it, most runners avoid it, but almost everyone knows they should be doing some of it. Nathan's joined by Victoria Sekely, DPT to answer all your strength questions. How do you best integrate it with your training? Where do you get started with lifting heavy? What are some generally beneficial exercises? What shoes should you wear? Tune in for answers to these and more.
Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. You can find her online at her website or on Instagram.
Chapters
0:00 - Intro
1:39 - Victoria's background
8:21 - Favorite running courses
11:05 - Do we need to lift heavy or is bodyweight enough?
17:18 - Mistakes to avoid when learning to lift heavy
20:15 - Adapting your running routine to lifting heavy
21:29 - When in the week is it best to strength train?
26:39 - How do you periodize your lifting through the year?
29:10 - Does strength training benefit everyone or just elites?
32:52 - What lifts/exercises are recommended for runners?
41:29 - How do you avoid overdoing strength training?
42:33 - What shoes should you lift in?
45:33 - Is strength training bad for your running performance?
47:46 - Victoria's favorite running shoes
50:21 - Wrap-up
This week’s episode of the Doctors of Running Podcast is Sponsored by Running Warehouse. The best deals of the year have arrived with Cyber Week. It’s time to stock up on all your 2024 training needs with tons of great footwear on sale for under $100. From the Novablast 3 to the Hoka Rincon to Saucony Triumphs, there’s amazing running shoes to check out and stock up on this holiday season.The deals don’t end with shoes either. Everything is on sale this week from apparel and socks to headlamps and hydration vests and even running watches. Gear up this holiday season by visiting runningwarehouse.com today.
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
