Incorporating power training into distance running enhances speed efficiency by generating more force per stride.
Short-term strength training yields immediate results, while muscle growth and bone adaptations require long-term commitment.
To prevent injuries during strength training, start with safe movements, progress gradually, and maintain curiosity and humor.
Bodyweight exercises, resistance bands, and kettlebells suffice for effective at-home strength training, emphasizing consistency and gradual progression.
Deep dives
The Importance of Power in Strength Training for Runners
Working on power allows distance runners to generate more force per stride, enabling them to achieve the same speed with less effort or run faster with the same effort. This concept involves a blend of strength and velocity to optimize performance, focusing on movements that enhance force production and velocity. By progressively incorporating exercises like jumps, sled drags, and Olympic lifts, runners can develop power across the force-velocity curve.
Adaptations to Strength Training Over Time
Short-term adaptations to strength training may include feeling faster or increased force production within weeks. Structural changes like muscle growth may take several months, while metabolic changes and bone adaptations could require years to solidify. Factors like total stress load, nutrition, sleep quality, and recovery capacity influence the rate and extent of these physiological adaptations.
Mitigating Injury Risks in Strength Training
To prevent injuries while strength training, start with movements you are comfortable with and progress gradually. Emphasize safe exercises like medicine ball throws and brakes, sled drags or pushes, and isometric holds to build strength and power without substantial injury risk. Curiosity, humor, and avoiding technical demands can make the process less intimidating.
Accessible Strength Training for Endurance Runners at Home
For runners without gym access, bodyweight exercises, resistance bands, kettlebells, and a medicine ball are sufficient for effective strength training. Incorporating plyometrics, fundamental movements, and equipment like kettlebells can provide a diverse and challenging workout routine. Consistency and gradual progression are key to developing strength and power.
Importance of Varied Movement Patterns
Implementing varied movement patterns and dynamic flexibility routines can complement strength training for runners, aiding in injury prevention and enhancing movement coordination. Incorporating exercises like Turkish get-ups, farmers carries, sled drags, and rotational movements can enhance overall balance, stability, and neuromuscular coordination.
Promoting General Body Adaptability
Encouraging general body adaptability through diversified movements and positions can help runners improve flexibility, balance, and overall resilience. Including non-technical exercises like sled drags, medicine ball throws, and rotational movements can engage multiple muscle groups and enhance overall motor control and coordination.
Building Physical Resilience Through Consistent Training
Consistent and gradual progression in strength training builds physical resilience, aids injury prevention, and enhances performance for runners. Incorporating diverse movement patterns, balance exercises, and dynamic flexibility routines can provide holistic physical benefits, improving overall strength, coordination, and injury resilience.
Andy Galpin, PhD has been an assistant professor at California State University Fullerton for more than a decade. He formerly won a Division 3 national football championship while earning his exercise science degree at Linfield College. He then got his Master’s in Human Movement Sciences and his PhD in human bioenergetics. He serves on many advisory boards in the area of human performance, wrote the 2017 book Unplugged, and is a sought after speaker and high performance coach.
In this conversation, we’re focusing on
the principles that influence the strength workouts of endurance runners
how we can train power during our strength sessions
common mistakes in this area
how to lessen the risk of injuries during power-oriented training
his favorite at-home pieces of equipment
This episode is also brought to you by our newest training program, Bodyweight Power! I’ve partnered with Dr. Victoria Sekely - who’s a certified strength coach, running coach, and physical therapist - to bring you the only bodyweight strength program that prioritizes power, all possible in the comfort of your own home. We’re celebrating with launch week bonuses, so see all the details before this Friday night at strengthrunning.com/bodyweight-power/
Thank You InsideTracker!
This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.
Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.
I’ve personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology.
If you’re ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.
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