If you ask most runners if they do any “lifting”, they’ll likely stammer something about a groundbreaking upper body and core routine they saw in Running Times in 2006 and have been faithfully executing at least once per election cycle. They’ll probably be stoked about the 5 variations of lateral raises and 8 versions of planking they know.
Also groundbreaking in 2006.
Which is a shame, because LEGITIMATE strength and conditioning (ya know, the kind with weights heavier than the galloon of rainforest certified cashew milk you buy from Whole Foods every week) has the potential to dramatically elevate a runner’s potential to train hard, remain healthy, and compete to their highest potential. The aim of this article is to get ya’ll learnt on two reasons why you ain’t cool unless you know your way around some iron.
If deadlifting is cool, call me Miles Davis.
Power Production and Stride Length
How fast a runner can, well, run, boils down to how much ground they cover per step (stride length) as well as how quickly they can cycle through these steps (cadence). For the mathematically inclined, it looks a little something like this;
Running velocity (distance/time) = stride length (distance) x cadence (steps/min)
While I can (and eventually will) wax poetic on cadence optimization for runners, we’re going to focus on the stride length piece of the equation. That is, increasing the amount of distance you can cover in one stride.
One might think an individual’s stride length is dictated ENTIRELY by the length of one’s legs. While that’s certainly a factor (and true in walking), it’s not the whole story with running, especially at faster speeds. During one step, each hip goes through a certain range of motion (flexion to extension). This increases as speed increases. One’s leg is also in contact with the ground for a certain period of time. So, each hip has a certain range of motion and a certain length of time that it is in contact with the ground, and can put force INTO the ground in order to propel the rest of the body forward. The more force one’s hip can produce as it extends (and as the foot stays in contact with the ground), the more one will be propelled upwards and forwards. This is incredibly evident when one watches high-level sprinters.
Notice how much vertical and horizontal “push” these beasts get each stride. This comes from rapid and forceful extension of the hip as the foot is on the ground. This is how these folks can cover upwards of 3 yards each stride (far longer than the length of their legs). And, this is why these beasts also incorporate weight room work. To learn how to put force into the ground as their hip extends into the “float” phase of running. Like this.
Or this.
Lifting becomes a mean of “practicing” extending a hip to put force into the ground in a variety of different positions (different positions are cool, see section 2 of this article).
But won’t I get all grossly jacked and heavy if I lift like this?
In a word, no. Increasing muscle mass substantially requires both high volumes of loading AND both caloric/protein surplus. In English? High repetitions of exercises AND eating one’s face off. In designing a program for distance runners, we can opt for HIGHER load but LOWER rep activities which “teach” a runner how to produce high force while minimizing the “volume” of loading. Consider 3 sets of 3 trap bar deadlift versus 5 sets of 20 bicep curls. One’s a performance program, the other is a bodybuilding program. The other piece of muscular hypertrophy (gettin’ yoked) is caloric and protein surplus. One must be consuming more calories than one is taking in (tough to do when running 30+ miles per week) AND consuming adequate protein (typically 1 g per lb bodyweight), tough to do unless you’re crushing a half rotisserie chicken each meal OR downing whey protein multiple times per day.
Kobiyashi knows his way around a hypertrophic stimulus.
It’s entirely possible to design a lifting program in the context of a runner’s goals that will serve to enhance running performance. It’s why Meb worked with Nike strength coach Ryan Flaherty to DOUBLE his hex-bar deadlift strength prior to his Boston Marathon victory in 2014, without adding a pound of bodyweight.
Movement Variability and Injury Prevention
Human beings are designed to do far more than simply sit in a car, sit at a desk, and put in miles. We’re amazing anatomical marvels that can hinge, squat, lunge, push, pull, carry, and throw (just to name a few). Exposure to a variety of movement patterns within each of these families of movements ensure our joints, tendons, and muscles get exposure to their full ranges of motion. Regular exposure, and loading, to full ranges ensures we learn how to distribute forces more evenly across all joints. And better force distribution equates to less cranky ankles, knees, and hips.
A human being should be able to sit comfortably in a full squat. Should be able to deadlift (at least) bodyweight with a neutral spine. Should be able to press, and hold, an object overhead. Should be able to inhale and exhale without excessive neck strain. Should be able to perform a full depth single leg squat on each leg (like this nerd below).
Human beings are also meant to move at a variety of different speeds. Running, even at slower speeds, happens fast. Ground contact times range from .1 to .3 seconds. This isn’t a ton of time to “feel” a certain hip position or particular muscle working. Often, by emphasizing holds or slow tempos, we can teach your body to utilize certain muscles to attain certain positions it can’t easily find in running. A great example would be something like the below activity in order to “teach” extending a hip while shifting right to left and back (something that we’d like to have happen fairly symmetrically with each stride).
Don’t be a runner that can’t find and feel their glutes. Glutes are the $$$ for staying healthy, generating a powerful stride, and getting dates.
Corgis have EXCELLENT hip extension force-producing capabilities
Butt (see what I did there?)Tim! My friend started lifting and, within two weeks, hurt her back and couldn’t run for a month. Won’t lifting get me hurt?
In multiple words, hell-to-the-no. An individualized and progressive program that GRADUALLY teaches you basic fundamental patterns while respecting injury history will serve to INCREASE resilience, not tank it. History of over-extension related back issues? We may hold on standing overhead pressing if you don’t have full shoulder range and instead work push up progressions. Cranky knees? Let’s choose reverse lunge variations over front squats. There is a program for everyone. There’s no program for everyone. And a consistent dialogue between you and a professional ensures you get the most out of yours.
Interested in working with a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Coach (CSCS) to generate a performance and injury prevention program designed specifically with your goals and history in mind? Get in touch today!