5 Common Strength Training Mistakes Runners Make

5 Common Strength Training Mistakes Runners Make

5 Common Strength Training Mistakes Runners Make

Strength training is an integral component of a runners training program. However, many runners make common mistakes when it comes to strength training that can limit their progress. Here are five common mistakes runners make and how to avoid them:

1. Not incorporating enough variety in their routine: Many runners get stuck in a rut, doing the same exercises day after day. Diversifying your workout, whilst still applying the principles of progressive overload provides greater stimulus to adapt. It also keeps training interesting to avoid burn out and missed sessions. A good running strength program includes a variety of exercises that target different muscle groups and movement patterns. This could include exercises such as squatting movements ( for example, a back squat), hinging (deadlift), lateral movements (lateral band walks), as well as exercises that work on stability (single-leg deadlifts). Plyometric (jumping exercises) improve a runners muscle and tendon capacity to perform.
2. Not using enough resistance: Some runners are afraid of bulking up, and therefore do not use enough resistance when strength training. However, to see improvements in muscle strength and endurance, runners need to use enough resistance to challenge their muscles. When performing home based exercises, I often advocate for runners to increase the challenge by adding sufficient weight either via dumbbells, or through household items such as a backpack and books can act as a “weight”.
3. Neglecting upper body strength: Some runners focus on just lower body strength training, while neglecting their upper body. However, a strong core, chest arms and back improve a runners posture and arm swing, which both contribute to better running efficiency.
4. Being worried about delayed onset of muscle soreness (DOMS): DOMS occur up to at least 12 to 24 hours after a workout. DOMS tends to be worse as an individual is getting used to a new strength training program, with symptoms easing as the body adapts. Furthermore, DOMS has not been shown to inhibit endurance performance.
5. Not strength training at all: This one sounds obvious, but is a way too common occurrence and a contributing factor to many running related injuries. As a physiotherapist, recognising how difficult runners found it to incorporate strength training into their routines (full time work and a full time running schedule can make things difficult) I wanted to make something quick and accessible for runners to use. Strength training assists a runner’s body to be able to tolerate more load (i.e. km’s / miles) before reaching tissue failure (injury).

Strength training is an important aspect of a runner's training regime, but it's important to avoid common mistakes such as not incorporating enough variety, not using enough resistance, neglecting upper body strength, being worried about muscle soreness, and not strength training at all. By avoiding these mistakes, runners can see improvements in running performance, prevent injuries and improve running economy.