Runners often face the misconception that they must sacrifice muscle mass to excel in their sport. At Grit Athletics, we’re here to debunk that myth. You don’t have to be skinny to be a fast, efficient runner. In fact, strength training can enhance your performance while helping you maintain—or even build—muscle mass. Here’s a no-nonsense guide to strength training for runners who want to stay strong and muscular.
The Basics: Why Strength Training?
Strength training is essential for runners. It:
• Enhances running efficiency.
• Reduces injury risk by strengthening muscles, tendons, and ligaments.
• Improves overall athletic performance.
• Helps maintain muscle mass and prevents the “skinny runner” look.
While running provides plenty of cardiovascular conditioning, lifting weights builds the strength necessary to power through your runs and daily life. At Grit Athletics, we believe in lifting heavy, sticking to the basics, and using only what works.
Key Principles
1. Lift Heavy: Don’t be afraid of the weight room. Lifting heavy doesn’t mean bulking up overnight. It means gaining functional strength that translates to better running performance and a more balanced physique.
2. Compound Movements: Focus on compound exercises that work multiple muscle groups. Squats, deadlifts, bench presses, and rows should be staples in your routine. These movements mimic real-life activities and provide the most bang for your buck.
3. Progressive Overload: Gradually increase the weight you lift. Your muscles need to be challenged to grow. Keep track of your progress and aim to lift a bit more each week.
4. Proper Form: Always prioritize form over the amount of weight lifted. Proper technique is crucial to avoid injuries and ensure you’re targeting the right muscles.
A Basic Strength Training Routine
Warm-Up: Start with a 5-10 minute dynamic warm-up. This can include bodyweight squats, lunges, and high knees to get your blood flowing and muscles ready.
Workout: Aim to lift 3 times a week, focusing on different muscle groups each day.
Day 1: Lower Body Focus
Superset 1:
Back Squat 5 x 5, work up to a heavy set of 5 for the day
After every set, hit 10 Single arm dumbbell bent rows
Superset 2:
Weighted Lunges 5 x 12, alternating legs
Romanian Deadlifts 5 x 12
Day 2: Upper Body Focus
Superset 1:
Bench Press 5 sets of 5, climb to a heavy set
Pullups 5 sets of MAX reps
Superset 2
Overhead Press 6 sets of 6
Barbell Curl 6 sets of 10
Day 3: Full Body Circuits
5 Rounds
Dumbbell Clean and Press x 8 reps
Kettlebell Swings x 15 reps
Farmer’s Walk x 100 feet seconds
Cooldown: Finish with a 5-10 minute cooldown, including static stretching to improve flexibility and prevent muscle tightness.
Integrating Circuits
Incorporate circuits to keep your heart rate up and add a conditioning element to your strength training. Circuits can include exercises like kettlebell swings, burpees, box jumps, and medicine ball slams. Perform each exercise for 30 seconds, rest for 10-15 seconds, and move to the next. Complete 3-4 rounds of the circuit.
Recovery
Recovery is as crucial as your workout. Ensure you’re getting enough sleep, staying hydrated, and eating a balanced diet rich in protein to support muscle growth and repair. Foam rolling and stretching can also help alleviate muscle soreness and improve flexibility.
Final Thoughts
At Grit Athletics, we believe in the power of strength training to enhance your running performance and keep you strong. Remember, lifting has a purpose beyond aesthetics—it’s about gaining functional strength and resilience. By incorporating heavy lifting and circuit training into your routine, you’ll build the muscle and power needed to dominate your runs and maintain a balanced, athletic physique. Embrace the process, lift heavy, and see the difference in your performance and physique.
Get stronger. For real.
Ready to take your training to the next level? Join the Grit Crew and start your journey today.
