As a dedicated runner, you're well aware that running isn't just about putting one foot in front of the other. It's about pushing your limits, setting new goals, and constantly striving for improvement. While running consistently is essential, understanding how strength training and the concept of progressive overload can elevate your running game is equally crucial. In this post, we'll dive into the world of running and strength training, focusing on the transformative power of progressive overload for runners. At The Long Run, we're committed to helping you unlock your full potential on the road, track and trail.
I reached out to expert Strength & Conditioning Coach, Keith Power of Power Training to understand what people get wrong about progressive overload and strength training. Here’s what he had to say:
“For many people, progressive overload is simply seen as adding more weight to your training i.e. bigger plates on the barbell, bigger kettlebells or dumbbells. However, there is more to it than this, especially for runners. Most people take for granted their own body weight and how that alone can be used for great benefit for strength training. In the case of runners, it’s a matter of building them up to certain weights in the gym and then having a downward phase/period where the weights are decreased but the movements are kept the same. In the world of running this would be termed periodization.”
Progressive Overload: Elevating Your Running Performance
At the heart of strength training for runners lies the principle of progressive overload. In simple terms, this principle involves gradually increasing the resistance or intensity of your workouts over time. Here's why it's your secret weapon for success:
Enhanced Running Economy: Incorporating progressive overload in your strength training can help enhance your running economy, which is crucial for maintaining a faster pace while conserving energy, especially during long-distance races.
Reduced Injury Risk: Runners often face the risk of overuse injuries. Incorporating strength training with progressive overload can significantly reduce the likelihood of running-related injuries. Strengthening your muscles provides added support to your joints and ligaments, making you less prone to injury.
Increased Speed and Power: Consistently challenging your muscles with progressive overload leads to improvements in muscular power, allowing you to generate speed and conquer inclines more effectively.
Putting Progressive Overload into Practice
The Long Run believes in practical, actionable advice. Here's how you can seamlessly integrate progressive overload into your strength training regimen:
Start with the Basics: Begin with a weight or resistance level that challenges you but allows for proper form. This foundation is essential to prevent injuries and ensure you're targeting the right muscle groups.
Incremental Progression: Gradually increase the resistance or weight over time. Small, consistent increments enable your muscles to adapt without overexertion.
Diversify Your Workouts: Incorporate various exercises that target different muscle groups. This approach not only prevents plateaus but also keeps your training sessions engaging and dynamic.
Emphasize Recovery: Keep in mind that muscle growth occurs during rest and recovery. Prioritize adequate rest to enable your body to repair and rebuild.
When it comes to the implementation of progressive overload, Keith had this to say:
“There are many ways for runners to progressively overload their bodies. We can increase and/or decrease the resistance, duration, tempo or weights for certain movements. It may require some nuanced thinking to provide the extra stimulus to the body whilst still allowing the individual to run as often as possible. Strength training should complement the runner and their goals and not hinder them. It is there to supplement an individual's running - not to replace it. We must remember when it comes to strength training that less is sometimes more.”
Your Journey to Running Longevity and Success
At The Long Run, we believe that strength training with a focus on progressive overload is an integral part of your journey to success. Hopefully, this post helps empower you with some of the tools to become a stronger, faster, and injury-resistant runner.
Running is more than just putting one foot in front of the other; it's a dynamic, multifaceted journey that demands strength, endurance, and dedication. By incorporating the principles of progressive overload into your strength training routine, you're not just chasing numbers on the scale—you're chasing your potential on the track, road and trail and who knows where that may lead.
Super informative!