HOW DO I GET FASTER AND RUN Farther?
Why is there a pack of people wearing shorts that ride way too high, compression sleeves they don’t need and distorting multi-coloured glasses?
You might catch a glimpse of these swiftly moving individuals as they run from café to café in slightly nicer areas than usual or stretching in a circle on a patch of grass.
It seems running, and more specifically, ‘running clubs’, are the latest trend in the getting fit space. But what’s all the hype?
What is it about running that makes it so much better and cooler than cycling (not difficult) and swimming (too cold) that makes it so appealing?
More importantly, if you’re going to commit a significant portion of your time to this newfound love for running, what can you do to get the most out if?
Here’s the run-down (get it) on what you can do in the gym to make you a better runner and an all-round better athlete.
What is a ‘Runner’?
Before we dive in it’s important to note not all runners are the same and for the purpose of this article they well be divided up as sprinters and long-distance runners.
This is not to say that you have to fall into one of these two categories, but for pure simplicity I will refer to sprinters and joggers as such, being two quite different groups.
Also, the point of this article is not to state the obvious – if you want to get better at running then … run. It really is as simple as that.
However, if you are experienced or are really determined to improve, the following is everything you can do to get better at running … besides actually running.
How Can I Get Better At Running?
Various studies have shown that resistance training (strength and plyometrics) improve running economy (the amount of oxygen consumed) which improves running performance through increased muscle stiffness and improved energy utilisation. [1]
Another benefit is the positive effects on biomechanical aspects such as joint stiffness and neuromuscular coordination which can enhance running efficiency. [1]
Research has also consistently shown resistance training decreases the risk of injury by encouraging proper mechanics, strengthening stabilising muscles, and improving the body’s ability to absorb impact forces whilst running. [1]
When comparing resistance and plyometrics training they both have their unique benefits and vary in their effectiveness.
One systematic review of research looked at long-distance runners and established that heavy resistance training, especially with near maximal loads and longer training durations, is more effective than plyometrics training in improving running economy and performance. [2]
Plyometrics training was still found to provide benefits such as improving the stretch-shortening cycle of muscles, which helps runners use elastic energy more efficiently. [2]
Ideally, these two training methods should be applied together as part of a well-rounded training program, but if you had to pick one, resistance training wins out.
So, What Can I Do in the Gym to get Better?
Generally, what you do in the gym should reflect or mimic the movements you perform when running and have a greater emphasis on lower body strength.
When running we’re spending most of our time in the air, with one foot striking the ground at a time and being in a ‘running position’ (one leg back and one forward with our arms opposite).
As each side of the body is working independently and majority of the force is going through our lower body, the focus in the gym should be on unilateral leg exercises (exercises performed one leg or side at a time).
Functional movements for other muscles are of course also important to build a strong, well-rounded physique as well as mobility training and recovery for injury prevention.
Gym Program for Runners
Each training day can be considered a full body workout including a mix of upper and lower body exercises to ensure sufficient rest from the generally heavier leg lifts.
It is suggested to alternate between resistance training and running days to allow for sufficient recovery from each.
Remember that running is the priority and if you’re sore after a session and it impacts the running day then either dial back the weight or reduce the repetitions.
Warm Up
Spend around 5 minutes on the gym bike to warm up the lower body and use a foam roller if you’re dealing with any specific niggles.
Before starting your first set of each exercise perform the movement with lighter weight (around 60-70% lifting capacity) and concentrate on the correct form.
Training Day 1
Barbell Split Squats – 3 sets of 10 reps each side
TRX rows – 3 sets of 10 reps
Dumbbell Romanian Deadlifts – 3 Sets of 10 reps
Dead Bug with Medicine Ball – 3 sets of 8 reps each side
Single Leg Standing Calf raises – 3 sets of 10 reps each side
Training Day 2
Barbell Glute Bridges - 3 Sets of 10 reps
Dumbbell Bicep Curls – 3 sets of 8 reps each side
Single Leg Extensions – 3 sets of 10 reps each side
Weighted push ups – 3 sets of 10 reps
Single Leg Kettlebell Deadlift – 3 sets 8 reps each side
Training Day 3
Barbell Front or Back Squat – 3 sets of 10 reps
Single Arm Dumbbell Row – 3 sets of 8 reps each side
Dumbbell Walking Lunges – 3 sets of 10 reps each side
Cable Machine Pallof Press – 3 sets of 10 reps each side
Single Leg Standing Calf raises – 3 sets of 10 reps each side
It’s important to start slow if you’re just beginning and to get the movement patterns right – if you find that any particular exercises are causing more harm than good or are hindering your recovery then swap them out.
Cool Down
Hop back on the foam roller and do some stretches for particularly tight muscles.
If I Train Twice in the Same Day, Should I Run or Lift First?
It’s ideal to train on alternating days but if that’s not possible and running is the priority then it’s better to run first whilst your fresh (morning session) and do your resistance training later that day (afternoon/night session).
Even if running isn’t your main priority the gym is a far more controlled environment compared to road running or running a trail and therefore injuries are less likely to occur under fatigue when in the gym unless you’re lifting extremely heavy.
What Does All This Mean?
If you want to level up your running game, then hit the gym.
Not only will you be able to run faster and for longer, but muscular strength will increase whilst decreasing the risk of injury. Win-win.
So if you’re looking for a social group to clutter up roads and paths with as you flock between cafes on scenic tours – look no further than joining a running club!
References
[1] Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance exercise for improving running economy and running biomechanics and decreasing running-related injury risk: A narrative review. Sports, 10(7), 98.
[2] Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle-and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 1-38.