Why You Need Strength Training at Least 2 Days Per Week to Run Your Best Race

Introduction: The Balance Between Strength Training and Race Prep

When training for any race, it’s not just about racking up the miles. Strength training plays a vital role in building the muscle and joint durability needed to see you through whatever distance your race is. But how often should you be hitting the gym when your primary focus is on the mileage? We believe somewhere around 2-3 days per week is best. In this article we’ll break down why you need strength training at least 2 days per week to run your best race.

The Importance of Strength Training in Race Prep

• Injury Prevention: Strength training helps in reducing the risk of injuries by improving muscle balance and joint stability.
• Improved Performance: Building muscular strength can enhance your running efficiency, building capacity for speed as well as endurance. 
• Enhanced Fat Burn: Incorporating weights helps in developing lean muscle mass, which can boost your metabolism and enhance fat burning.

Strength Training: Quality Over Quantity

Before we dive into the ideal frequency, remember that it’s not about how often, but how effectively you train. Aim for total body strength training 2-3 days per week. Incorporating a mix of compound exercises with functional movements is key. By functional we mean movements that have some similarity to the mechanics of running, such as squats, lunges, planks, rows, hip bridges, etc. 

The Ideal Strength Training Frequency for Runners

For most runners prepping for a race, strength training 2 to 3 times a week is optimal. This allows you to reap the benefits without overtaxing your body. Try to spread the sessions out with at least a day of doing something else or resting in between strength sessions. Many people like strength training every Mon, Wed, Fri; or every Tue, Thu, Sat. More options for splits are below.

Breaking Down the Weekly Routine

Here are some examples of how you can break up your total body lifting routines for lots of complementary variety:

Warm up – you can use the same warm up for each day:

• 5 minutes light cardio, any type
• Foam roll 30 seconds each on calves, quads, and inner thighs
• 1 set of 10 each – bird dog, plank walk out, fire hydrant, high knees, butt kicks, green band side shuffle, arm circles, arm hugs, body weight squats, lunge + twists

Here are some different ways you can split up some exercises throughout the week for variety and overall balance:

Strength Training Splits for Building Muscular Strength and Endurance

• Day 1: Total Body Traditional Weight Lifting- 3 sets of 10 each of squats, lunges, overhead press, chest press, planks, side planks, farmer carries, etc.
• Day 2: Total Body Traditional Weight Lifting – 3 sets of 10 each of deadlifts, step ups, hip thrust, rows, pull ups/pulldowns, woodchops, clamshells/abduction machine, etc.
• Day 3 (Optional): Bodyweight & Plyometric Workouts – Engage in bodyweight movements that challenge stability and get the blood pumping: go for timed rounds of 30-45 seconds on with 15-30 seconds off: rotate pushups, box jumps/step ups, rope battle, burpees, speedskaters, renegade row, kettlebell swings, etc.

Here are some options for how to break up your week with 2 days of strength training: 

Option 1: 2 Strength training, 3 runs, 1 cross train cardio, 1 off 

Option 2: 2 strength train, 3 runs, 2 off 

Here are some options for how to break up your week with 3 days of strength training: 

Option 1: 3 Strength training, 3 runs, 1 off 

Option 2: 3 Strength training, 2 runs, 2 off 

Scheduling: Timing Strength Training for Race Prep Right with Your Weekly Runs

Avoid strength training on your long run days. Many runners will think of their “long run” day as the anchor of their training week and plan all the other workouts around it to ensure the focus is on being rested and ready for pushing mileage one day a week. Another good strategy is to follow a hard training day with an easier one, allowing your body to recover.

As your mileage builds, it is sometimes important to shift your schedule a little to prioritize those long run days. Here’s a sample build up plan for a 5k for some ideas how that looks!

Listening to Your Body: The Key to Success

While a structured plan is essential, being in tune to your body’s signals is crucial. If you’re feeling fatigued, it might be worth skipping a strength session.

Cross-Training Cardio: The Added Advantage

On days you’re not strength training, consider other forms of cross-training like swimming, cycling, elliptical, or rowing. These can enhance your aerobic capacity without the impact stress of running.

Adapt and Modify

As you approach race day, you might want to taper down the intensity and frequency of your strength workouts to ensure you’re fresh for the race.

Common Myths Debunked

• Myth: “Strength training will make me bulky and slow down my run.”
  Fact: When done right, it makes you stronger, not bulkier, enhancing your run efficiency.
• Myth: “Running alone is enough for leg strength.”
  Fact: Running does build leg muscle, but for overall balance and injury prevention, targeted strength exercises are essential.

Conclusion: Striking the Perfect Balance

Training for a race is a balance of endurance, strength, and recovery. While the emphasis is undoubtedly on running, integrating strength training for race prep 2 to 3 times a week can drastically enhance your performance and reduce the risk of injury. Remember, it’s about harmonizing strength with stamina, ensuring that when race day arrives, you’re at your peak – both strong and swift.