Running and Strength Training go Together Like Peanut Butter and Jam!
We GET you.
You’re a runner, not a bodybuilder.
You love the stress relief and way your body and mind feel during and after a great run. The freedom that comes with the simplicity of lacing up your shoes and that’s all you need to get a good workout in. The satisfaction of seeing your run times improve and new distances unlocked.
Plus, you’re already busy enough and adding in strength training is probably the last thing you want to do - BUT. What if we were able to show you that adding strength training is the secret to enhancing your running experience EVEN more.
There’s roadblocks that maybe you have or you’ve heard other people say that could be unnecessarily holding you back from adding that sauce. They’re holding you back from taking your peanut butter (running) and accompanying it with some jam (strength training), taking those two great things and making it a better thing. That’s what we’re aiming to do with this blog…we’ll address a few common roadblocks around strength training and running and hopefully convince you to take that next step towards the perfect health sandwich.
Ready, set…
Roadblock #1: I Don’t Know What I’m Doing
May runners know running very well, they know how to split their workouts, how to have the perfect cadence, and how to have a specific running related goal. However, when it comes to starting strength training they have no idea where to begin. Maybe this is you…? Honestly, this is a valid concern because it’s a completely new territory and there’s a lot to learn. Here’s where runners typically go wrong…
they think strength training needs to be done at a super intense level…when in reality it can be relatively moderate with long rest periods and should be GRADUAL and built up over time
they think that in order to see benefit they need to train 5, 6, 7 days a week…in reality 2…maybe even just 1 session can add benefit to your health and performance
they think exercises have to be super specific and complex…when the simple stuff that everyone else does will probably work well enough for you too
We also recommend investing in a coach, trainer, or beginner program. Like most runners, you probably have 3-4 $150-$200 Hoka’s…why not invest some of this to someone who can give you some guidance and take away some of the uncertainty.
If you truly can’t afford this, keep it SIMPLE. There’s plenty you can do with a backpack filled with some load, a stepper, and step up variations.
Roadblock #2: What If I Get Injured?
Here’s the cold hard truth - statistics vary but let’s just say this, in the average year you’re more likely to get hurt running than you are lifting weights. This doesn’t mean we therefore believe running is bad (remember, we’re team run for life). However, it does mean that running isn’t the most tissue building activity. Well okay this isn’t EXACTLY true because it does build some tissues (cardiovascular, pulmonary…etc). What we mean is that it’s less building for tissues like bone, tendon, and muscle. In comparison, this is exactly what strength training can help you with. If done well, strength training can actually build your tissue tolerance to running and keep you running for longer.
There’s videos out there that make strength training seem dangerous. The reality is that strength training is incredibly safe. Yes you can get hurt, you can get hurt doing anything! But the beautiful part of strength training is all of the variables are under control, the amount of unpredictability is small.
Roadblock #3: Won’t I get bulky?
If life were like this, everyone that went to the gym would be jacked! However, the truth is that you’re very unlikely to get bulky. You can gain strength and alter your body composition (higher proportion of lean body mass) without getting a lot ‘bigger'‘. Your energy expenditure is likely too high to gain a ton of weight. What it CAN do, is make you stronger…better with hills, faster, improve your running economy and much more.
Ultimately, even if you did gain some size it would likely be minimal and would enhance your performance. As mentioned previously in roadblock #2, it can also build your tissue tolerance to be able to take on more running.
Final Thoughts
Ultimately, adding simple exercises at a reasonable intensity and frequency (1-2x/week) can improve your running performance and longevity. It’s the perfect compliment to your running when implemented well ANNNNNNNNNND….we have an easy and FREE way for you to get started.
Here’s our beginner strength training for runners program that we decided to give you for FREE because we think you need that peanut butter and jam sandwich badly enough. Download it for free below!