Before we start, I need to admit that there’s going to be a bit of bias in here as I came from a lifting background. Albeit, I run wayyy more than I lift now.
The plus side of that is that I get that running takes precedent here, not matter how much the hybrid dudes say:
“I specialise in nothing so I can be prepared for everything”.
Or bang average at everything? Too soon?
I don’t need to tell a runner to do strength work. They know it’s good. They’re begging for someone out there to tell them HOW to do strength work.
Well, I’m answering your call loud and clear right here, right now.
If you run and only want to get stronger to benefit their running resilience and performance… You will probably find this useful.
If you’re thinking about your physical longevity, look and feel, this is for you.
I’m going to walk you through a fool-proof way to introducing lifting into your running routine. This is so that you have a newfound confidence when you next walk into the gym.
Later, I’ve prepared a special myth busting section about strength for runners. It tackles my mates and clients’ concerns about being an all-round athlete.
But first, let’s unblock the most off-putting thing about strength training…
How to Start Lifting from Scratch
Whether you’ve been to the gym, I know that commercial gyms can be a toxic place. I know because I used to be a personal trainer at a PureGym. There’s this unfortunate invisible aura of dick swinging going on at all times.
I always told new members the same thing. “Yes, it can be intimidating, but imagine you walk in tomorrow with a plan that someone has given you. You know exactly what to do, exactly how to do it and exactly where to go… Immediately, it’s easier every day you come back.”
So here’s your plan:
Practise the bodyweight movements at home first
Instead of walking into the gym at square one, practise most of the key movements without weight. Some examples linked in the list:
- Squat → bodyweight squat
- Hinge → bodyweight hinge
- Lunge → reverse lunge
- Push → push up (knees on floor if need)
- Pull → pull up or row from table
- Twist → uh, twists?
Get good at those movements with dumbbells in the gym
Now you’re an absolute pro at these movements, it’s time to get good at them with weight in the gym. Have a look around the gym for some space at give these movements a go with dumbbells.
a) With any exercise, start off with 3 sets of 10 reps.
b) Next, you want to increase the weight to the point where 10 reps is really hard.
c) Repeat this until dumbbells are too light or too inconvenient.
The next step is to progress to the bar…
Progress the equipment as you get better
Runners know that to get faster, you must run faster than you’re comfortable with. And it’s kinda the same with lifting. To get stronger, you must lift heavier, for more volume (reps and sets).
There comes a point where the dumbbells are too light or inconvenient on a certain movement. E.g. Holding a 40kg dumbbell for a goblet squat is 10x harder than having 60kg resting on your shoulders for barbell back squat!
Here are a few progressions from dumbbell (DB) or kettlebell (KB) to barbell (BB)…
| Movement | DB/KB | Bar |
|---|---|---|
| Squat | Goblet Squat | BB Back Squat |
| Hinge | KB Romanian Deadlift | BB Deadlift |
| Lunge | Suitcase Reverse Lunge | Sandbag Walking Lunge |
| Push | DB Incline Chest Press | BB Bench Press |
| Pull | DB Row | BB Row |
| Twist | Holding Plate Twist | x |
It’s not essential to progress all exercises to bar, but it’s generally good for increasing load.
To progress with strength, we’re going to play around with three things: reps, sets and weight.
Progress reps and sets like this
You’ve been lifting 3 sets of 10 reps for a bit now and have laid the foundations for success. Time to advance the system and watch your strength take off.
Introducing, Rep Ranges.
Instead of aiming for 10 reps, we’re going to aim for a range. That range can be anywhere between 6 and 15 for strength and muscle gain.
Let’s pick the low end of that range, 6 to 8, synonymous for building strength.
- Pick a weight you think you can do for 6 to 8 reps and perform a set
- If you can do 8 reps, increase the weight next time. If you can do 6 or 7 reps, push for 8 reps next time
- The cycle keeps on repeating. Increase the weight in mini increments many times and you’ll be stronger in months.
| Rep Range | below | LOW END | in range | UPPER END | above |
|---|---|---|---|---|---|
| Instruction | ↑ Reps ↓ Weight | ↑ Reps | ↑ Reps | ↓ Reps ↑ Weight | ↓ Reps ↑ Weight |
| Example | 5 reps | 6 reps | 7 reps | 8 reps | 9 reps |
It could go like this:
Week 1: Squat 60kg for 7 reps (increase reps next week)
Week 2: Squat 60kg for 8 reps (increase weight and reduce reps next week)
Week 3: Squat 65kg for 6 reps (increase reps next week)
Week 4: Squat 65kg for 8 reps (increase weight and reduce reps next week)
From this example, you can see that in 4 weeks, you’re squatting more weight for more reps.
If you’re able to rinse and repeat this cycle alongside your running… You’ll turn yourself into a stronger, faster, more complete athlete in no time. (of course by ‘no time’, I really mean a few months haha)
Foundations in place, let’s bust some myths around becoming a stronger runner.
Myth Busting Strength Work
Will lifting make me bulky?
No, just strong and fast. There’s a reason why elite runners are strong.
The weights aren’t moving up
Push the limits like you would on a hard interval session. Remember, your body only adapts if you put yourself outside of your comfort zone. Done on a consistent basis of course.
Do I need to don a red stringer and engage in ‘gym bro’ culture to join a commercial gym?
It surprises me it’s not a condition of your contract but there we go… Jokes. Come in and be yourself – I like to wear a finisher tee to the gym for shits ‘n’ gigs. Make sure you’ve practised everything with bodyweight at home first and come in with a plan. Having a plan is what elevated my confidence in the gym. It made me stop caring what other thought about me and focussed my energy on myself.
What ‘rep range’ is best for me?
I recommend anywhere between 6 and 15 reps. Work in the lower end of the range for big heavy compound lifts. Stuff like squatting, deadlifting, rowing, etc.
Work in the higher end of the range for isolation stuff, things that work one muscle. Like calf raises, lateral raises, ab work, etc.
I don’t want my legs to hurt going into a hard run
That’s cool. Make sure there’s a big enough gap between leg sesh and hard run. During race season, make sure you get your hard runs done first.
I don’t have time
Then you’re doing too much. How many times can you workout? What are the most important exercises you need to do? Distribute.
I’m feeling fatigued
Do not smash together two training programmes. Integrate your strength and running into one calendar. You could drop some running volume or moving it around to get the best out of strength work.
I’m still feeling fatigued
Increase your calories to account for extra energy expenditure. Focus on carbs for fuelling. Get enough protein in to recover. Also, sleep well and more.
I hope you enjoyed this week’s blog and learned something new. If you have a burning question on strength work – drop me an email and I’ll do my best to help!
Lawrence
