Push boundaries by combining running and strength training
Push boundaries by combining running and strength training

Push boundaries by combining running and strength training

  • Reading time: 10 min.

Running and Strength Training: A Winning Combination

At first glance, running and strength training may not seem like a golden combination. However, more and more runners are convinced of the added value of strength exercises in improving their performance. And they are right! By regularly doing strength exercises, you keep your muscles strong and improve the balance in your body, which benefits your running. But how can you optimally combine running and strength training? In this article, we will tell you everything about strength training for runners and explain what your schedule should include!

Running and Strength Training: A Win-Win Combination

Beginning runners likely think that heavy strength training detracts from their running performance. You get tangled up with your recovery, and when you have to carry more muscle during running, it will slow you down. Experienced runners combine strength training and running in an efficient way, creating a win-win combination.

Generally, runners integrate fitness exercises into their training with three main goals:

  1. Strengthen muscles to prevent injuries
  2. Run faster
  3. Improve running efficiency

How Can Strength Training Improve My Running Performance?

Strength training can offer many benefits for runners. With strength exercises, you can strengthen your muscles and tendons. Stronger muscles allow you to exert more force while running and support good posture. This posture is important for improving your running efficiency, making running easier, which enhances your performance.

Additionally, strong tendons and ligaments reduce the risk of injuries. Your muscles, tendons, ligaments, and joints are better equipped to withstand the stress that running on hard surfaces brings.

What Are the Benefits of Combining Running and Strength Training for My Overall Fitness?

Combining running and strength training is excellent for improving your overall health and physical fitness. Running is a great form of cardio and helps improve your endurance. It is also effective in enhancing the health of your cardiovascular system. You will notice this not only during exercise but also in various daily activities like cleaning and climbing stairs.

By combining this with strength training, you also work on the resilience of your muscles and joints. Strength exercises reinforce your muscles and tendons. This makes your body better able to withstand the stress of running, but it also has a positive effect in daily life. As you become stronger, many activities, such as lifting groceries, doing physical work, and putting children to bed, become easier. Because your muscles become stronger through strength training, they can provide power for longer periods without fatiguing.

Why Runners Benefit from Strength Training

To run efficiently, you need strong muscles. This is exactly what strength training can offer runners. By doing muscle-strengthening exercises, you ensure that your muscles can generate more power while running. This allows you to run faster and reduces muscle fatigue.

Strength training also contributes to a reduced risk of injuries or overload. Your muscles become stronger and are thus better equipped to handle the physical demands of running.

Which Specific Muscle Groups Benefit Most from Strength Training for Runners?

Are you as a runner planning to do strength training to improve your performance? Then the focus will primarily be on the leg muscles and core muscles, as they play the biggest role while running. However, it’s important not to forget about your upper body, as these muscles provide support while running.

In a training schedule for runners, the focus will be on the following muscle groups:

  • Hip flexors (iliopsoas, psoas major, and iliacus)
  • Glute muscles (gluteus maximus and gluteus medius)
  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Abdominal muscles
  • Upper body (latissimus dorsi, shoulders, and arms)

Later in this article, we will explain the role of these muscle groups in running. We will also share a useful fitness schedule for runners.

How Can Strength Training Help Prevent Injuries While Running?

Strength training is not only good for improving your running times; it is also an effective way to prevent injuries. Yes, you read that right—strength training can work preventively against running injuries. On the one hand, it strengthens your muscles, making them less prone to overload. On the other hand, it improves your running posture and balance in your body. By achieving this balance (making muscle groups equally strong), you prevent weak muscle groups from hindering your running efficiency. Another way strength training helps prevent injuries is by strengthening your tendons. In explosive sports like running, it is essential to have strong joints in addition to strong muscles. Regular overstretching can lead to microdamage in the connective tissue. If this does not get enough time to recover, injuries can occur. Strength training contributes to strengthening both muscles and tendons.

Muscle Groups Used in Running: An In-Depth Analysis

Before you start applying strength training for runners, it is important to know which muscle groups you use during your running sessions. Below, we will discuss which muscles your body uses while running and what exercises you can do to train them.

Which Muscle Groups Are Most Used in Running?

The running motion consists of two main phases: the support phase and the swing phase. During the support phase, your foot makes contact with the ground, and during the swing phase, your foot is not in contact with the ground. In these different running phases, you use various muscle groups to make the movement powerful and efficient. These include:

  • Hip flexors (iliopsoas, psoas major, and iliacus)
  • Glute muscles (gluteus maximus and gluteus medius)
  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Abdominal muscles
  • Upper body (latissimus dorsi, shoulders, and arms)

The hip flexors are located at the front of your hip and assist with propulsion while running. They are also responsible for knee flexion and stabilizing the pelvis and spine during running. The glute muscles help maintain your body balance, especially during the swing phase. Strong glute muscles contribute to more efficient running.

Your quadriceps flex your hip and extend your knee joint, making this muscle group crucial for running. They work together with your hamstrings, which are responsible for generating power during the push-off phase. Do you want to run faster? Then you need strong hamstrings.

Calf muscles are important for keeping your ankle stable while running, contributing to a strong push-off, and absorbing the impact during landing in your running motion. The abdominal muscles are crucial for stabilizing your body and help generate power.

Although running mainly requires strength and energy from your lower body, we shouldn’t forget about the muscles in your upper body. You use your arms to propel yourself forward, while your back and shoulder muscles support your upright running posture.

Are There Specific Exercises Targeting the Muscle Groups Used in Running?

As you have read above, the leg muscles play a significant role in running. You can do various fitness exercises for this, preferably focusing on compound exercises. Think of lunges, deadlifts, and squats. You can also alternate with single-leg exercises, such as Bulgarian split squats and single-leg deadlifts. These exercises ensure that both legs become equally strong.

To strengthen your calves, you can do several exercises. Consider calf raises and skipping rope. You might not think of it, but jumping rope is excellent for strengthening your calf muscles. Additionally, it helps improve your endurance.

To strengthen your core muscles, consider exercises like hanging leg raises, Russian twists, and weighted crunches. Strengthen your arm, back, and shoulder muscles with exercises like the barbell row, military press, and barbell curl.

The Perfect Fitness Schedule for Runners

Combining running and strength training? Then you need an appropriate schedule. A combination schedule of fitness and running gives you the right guidelines to improve your performance. But what does your training day look like? Do you run first or do strength training first?

Running coaches advise running first and then doing strength training later in the day. If you train your legs about 6 hours before your running workout, you may experience more fatigue, which can negatively affect your performance. Research shows that this is less of an issue when you reverse the training order. You can do your running workout in the morning and then do your strength exercises later in the day.

In the perfect schedule for runners, you alternate heavy and easy training days. This is known as the hard-easy principle. This way, you always have enough space in your schedule for essential recovery.

A fitness schedule for runners focuses on weightlifting, primarily compound exercises. This allows you to train multiple muscle groups simultaneously, which is ideal for improving strength and coordination. Start with 10 repetitions per set and then reduce this to 3 to 5 repetitions with heavier weights. After all, you are training to increase muscle strength, not to build large muscle mass.

How Can I Balance My Training Routine Between Running and Strength Training?

Balance in your training program is crucial. Strength training should complement your running workouts and not interfere with them. Therefore, it’s essential not to train too heavily to the point where your body cannot recover. We understand that as an enthusiastic runner, you want to be just as enthusiastic in the gym. But gradually build up your training.

Make sure you first execute an exercise perfectly using only your body weight. After that, you can increase the weights. Aim for about 10 repetitions per set. Training very heavily with a low rep range is unnecessary. After all, you are not training to become a powerlifter. As you gain more experience in the gym, you can certainly increase the weight and slightly decrease the number of repetitions.

Consider strength training as an addition and aim for about 2 to 3 training sessions per week, alongside running.

Are There Recommended Rest Days to Prevent Injuries When Following a Combined Schedule?

Rest days are essential when following a combined training schedule. While training is crucial for improving your performance, rest days help your body recover from the effort. Rest is a crucial factor for improvement. By resting, you can prevent injuries, allowing your body to recover properly. Therefore, we recommend integrating rest days into your schedule.

 

The Best Supplements for Runners


To optimize your performance while running, proper nutrition and supplementation are essential. Here are the four best supplements that runners can use to improve their endurance and recover faster:

  1. Whey Protein: This supplement aids in recovery and muscle building after intense training sessions. It promotes muscle repair and helps prevent muscle breakdown, which is crucial after long endurance training.
  2. Creatine: Although creatine is often associated with strength training, it can also be beneficial for runners. It enhances your explosive strength and performance, allowing you to push a little harder during interval training and sprints.
  3. Energy Gels: Energy gels are ideal for during runs, especially over long distances. They provide a quick source of carbohydrates that keeps your energy levels up and prevents you from hitting a wall midway through your run. Energy gels are easy to carry and quick to consume, making them perfect for long training sessions or races.
  4. Magnesium: Magnesium plays a crucial role in muscle function and helps prevent cramps and fatigue. This mineral is particularly important for runners, as prolonged exertion can lead to increased magnesium loss through sweat.
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Combining running and strength training offers numerous benefits for both your performance and overall health. By incorporating strength training into your routine, you will not only strengthen your muscles and tendons, but also improve your running posture and reduce the risk of injury. In addition, the right supplements will help you get the most out of your workouts, allowing you to recover faster and perform better.

So what are you waiting for? Start incorporating strength training into your running schedule today and optimize your nutrition with the best supplements. With this approach, you'll be well on your way to reaching your running goals and pushing your limits.

Happy training!

Marvin Grouw
This blog is written by:
Marvin Grouw
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