Strength Training for Distance Runners: Do’s and Don’ts (on the Eve of the US Olympic Marathon Trials)

Tomorrow is the US Olympic Marathon Team Trials. At 10:00 am in Orlando, approximately 350 men and women will embark on 26.2 miles, with the top three men and top three women securing Olympic marathon berths for the Paris games this summer. I’ll be there cheering and soaking up inspiration. 

I’ve been running marathons for 19 years and working with long-distance runners for over 23 years.  The application of strength training for long-distance runners has evolved significantly over that period.  I’ve mentioned this before, but here is what I’ve witnessed:

30 years ago: Long-distance runners avoided strength training completely. 

20 years ago: Long-distance runners and their coaches were skeptically willing to incorporate some strength training but only wanted to focus on the upper body, and if they did engage in any leg strength work, they insisted on very light weights and higher rep ranges (15-20 reps) intended to improve muscle endurance while avoiding getting bulky. 

Today: Long-distance runners and their coaches, especially at the elite levels, focus on lifting very heavy weights for 5-8 reps with an emphasis on lower body power.

The evolution outlined above indicates that we probably shouldn’t ever copy what other runners do (even elite runners), as you’ll drive yourself crazy as the pendulum swings from one fad to the next. 

As strength training for distance running surges in popularity, I want to address a few “Do this, not that” scenarios. 

DON’T focus on “balance” exercises while strength training.  Specifically, avoid exercises on unstable surfaces.  Balance is task-specific and practicing balancing on a Bosu ball (for example) doesn’t improve balance in your running. 

DO focus on training on a stable surface with a high level of intensity.  Research reveals that strength training on stable surfaces increases the motor unit and muscle fiber recruitment (strength training becomes more effective).

DON’T perform plyometric or “explosive” exercises (these include Olympic lifts like the clean and snatch).  These exercises place an extraordinary amount of force on the joints and connective tissue and may lead to acute and chronic injuries.  There is no reason to jump onto a box or off of a box.

DO attempt to lift the weight as fast as possible when you get near the end of your strength training set.  If you are performing 12 reps, on reps 9, 10, 11, and 12, you should attempt to lift the weight as fast as you can; this will result in more “fast-twitch” muscle fibers while minimizing the risk of injury (note: the weight won’t actually be moving fast; indeed, it might not be moving at all). 

DON’T focus on “Core” exercises.  Mistakenly, runners and coaches think that “it all starts with the Core.” A review of the research concludes that Core exercises don’t improve running performance.  This seems to be a myth that simply won’t die.

DO perform exercises for your legs, upper body, AND abs/lower back (“core”) as the research is conclusive that performing a well-rounded strength training program (with no emphasis on “core”) enhances running performance (and minimizes injury risk). 

DON’T focus solely on carbs.  A pre-marathon pasta is a viable and effective fueling strategy (before a race or a long training run), but we need more than carbs to recover and build muscle.

DO focus on protein and carbohydrates following longer runs or more intense efforts.  Have a plan for consuming protein in close proximity following a demanding run.

DON’T focus on light weights for a lot of reps.

DO focus on a moderate or heavy weight that allows you to get to muscle failure.  The research is clear that our muscle strength and endurance improve in a nearly linear manner; a distance runner doesn’t need to use a light weight to selectively improve endurance or become more toned.  In reality, a distance runner can use a light, moderate, or heavy weight so long as they achieve muscle failure. 

DON’T discontinue strength training as you build for a marathon.

DO continue to strength train one to two times per week throughout a marathon build and simply discontinue strength training for 10-14 days as a part of your pre-race taper.

Did I mention… DON’T jump on or off of a box?

Good luck to the 350 men and women who will race Saturday morning in Orlando!