That is the question. You see some of the very top talent not doing any at all, such as Ed Whitlock and now Joel Rondole. The general advice I've seen mostly contradicts this, however, with the suggestion that it is critical to keep up muscle strength and explosiveness with heavy lifting and plyometric stuff, as well as exercises for the stabilizing musculature in order to be fast and healthy.
Do strength training the way 99 percent of articles suggest that runners strength training? No.
VERY targeted, planned conditioning work to address longtime injuries and problems? Yes.
VERY simple “lifetime” movements (pull-ups, pushups, lunges) which won’t impact your run training at all? Yes.
I don’t think most masters who aim to compete at a high level can handle the load of both classic strength work and a serious run training program.
As a 51 year old, I second this.
Do basic stuff, more if you have a history of specific injuries (eg hamstrings), but don't obsess over it or make it a focal point or let it interfere in any way with your running.
Was a 3:03-3:13 runner for years. Then I increased mileage and stopped strength training/core completely and ran 2:59. Of course it was the mileage increase that lead to a better outcome, but apparently the lack of strength work was no problem.
It would be different for women, wouldn't it? Current medical advice is in favour of heavy lifting throughout menopause, and women can't let core stability slip like men can, or else you won't be running at all, you'll be sitting at home on the couch.
Do strength training the way 99 percent of articles suggest that runners strength training? No.
VERY targeted, planned conditioning work to address longtime injuries and problems? Yes.
VERY simple “lifetime” movements (pull-ups, pushups, lunges) which won’t impact your run training at all? Yes.
I don’t think most masters who aim to compete at a high level can handle the load of both classic strength work and a serious run training program.
Thanks for your insights. I had bought into the idea that heavy strength work along with plyos and conditioning would augment my running, but as I progressed with the program, new aches and pains creeped up more related to those activities - not the running. Generalized fatigue as well. I ended up suffering a running related injury, however, that took me down for about 6 weeks (adductor strain due to old imbalances as a result of a medial hamstring tendon transfer for ACL repair 15 years ago). Anyhow, my PT is working me back very well with my running, using targeted conditioning and strengthening to address my biomechanical deficiencies, along with some other issues I have with balance, and some general sharpening drills (high knees, butt kicks). I'm doing some calf strengthening as well, but I'm thinking it may be too demanding to go back to the heavy stuff I was doing prior to my injury (heavy squats, deadlifts, heavy kettlebell swings & carries, etc.). What you are saying makes sense, and reinforces my plan to stay away from the heavy lifting as I move forward.
It would be different for women, wouldn't it? Current medical advice is in favour of heavy lifting throughout menopause, and women can't let core stability slip like men can, or else you won't be running at all, you'll be sitting at home on the couch.
That's a good question regarding the heavy lifting. I was under the impression it was helpful for me, as a male, as well. I've had bone density issues as a runner when in my 30s, so I may be in your boat to some degree. I don't know that men can let core stability slip either, though.
This post was edited 14 minutes after it was posted.
If you think you are as exceptional as Whitlock, feel free to skip strength training. But then you should also do a three-hour run every day to replicate his results.
Do strength training the way 99 percent of articles suggest that runners strength training? No.
VERY targeted, planned conditioning work to address longtime injuries and problems? Yes.
VERY simple “lifetime” movements (pull-ups, pushups, lunges) which won’t impact your run training at all? Yes.
I don’t think most masters who aim to compete at a high level can handle the load of both classic strength work and a serious run training program.
Thanks for your insights. I had bought into the idea that heavy strength work along with plyos and conditioning would augment my running, but as I progressed with the program, new aches and pains creeped up more related to those activities - not the running. ... I'm doing some calf strengthening as well, but I'm thinking it may be too demanding to go back to the heavy stuff I was doing prior to my injury (heavy squats, deadlifts, heavy kettlebell swings & carries, etc.). What you are saying makes sense, and reinforces my plan to stay away from the heavy lifting as I move forward.
As runners we have a tendency to categorize exercise and movement as "running" and "not running" In this case, heavy strength work, plyos, and conditioning are three very different things each with its own purpose and progression path. As a runner over 50 especially, plyos need to be programmed very conservatively. You may want to think about what role strength training, plyos, and conditioning plays in your overall training plan and program the exercises appropriately.
FWIW, I still lift heavy and swim for additional conditioning, but I've gotten rid of plyos entirely and do general balance and core work instead. My achilles tendons just can't withstand box jumps, drops, and hops like they used to.
That is the question. You see some of the very top talent not doing any at all, such as Ed Whitlock and now Joel Rondole. The general advice I've seen mostly contradicts this, however, with the suggestion that it is critical to keep up muscle strength and explosiveness with heavy lifting and plyometric stuff, as well as exercises for the stabilizing musculature in order to be fast and healthy.
On one hand strength training done the right way is useful and on the other hand there's opportunity cost -- adding more running whether its mileage or whether its just spending more.time getting to a group speed workout isnincredibly useful. Most runners don't have enough time to do enough mileage to even reach the point of diminishing returns there.
So its fine with the caveat that adding more running might be better still.
Do strength training the way 99 percent of articles suggest that runners strength training? No.
VERY targeted, planned conditioning work to address longtime injuries and problems? Yes.
VERY simple “lifetime” movements (pull-ups, pushups, lunges) which won’t impact your run training at all? Yes.
Amen to this. At a certain age doing heavy lifting and plyometrics comes with a significant risk of injuries. If your distance is longer than 800m, they are not strictly needed. On the other hand, some appropriate strengthening may be crucial to avoid recurring injuries. Just as an example, in my case, having a strong core and quads is essential for keeping my torn meniscus in check. At the same time, the same torn meniscus prevents me from squatting too heavy or too deep.
Generally speaking, it is not particularly beneficial for us hobby joggers to try to emulate what the elites in our age group do. They're different from us - that's why they're elite and we're not. If I tried to train like Ed Whitlock, my body would break in half.
I do regular strength training. It probably doesn't make me faster in and of itself, but it does aid in injury prevention, which does make me faster (or at least to slow down at a slower rate).
At 70 I have discovered the benefits of limited strength training: Romanian deadlifts, calf raises and hamstring curls a couple times a week. To prevent weak glutes, calf strains and hamstring strains in that order -- all of which I have experienced more than once.
Generally speaking, it is not particularly beneficial for us hobby joggers to try to emulate what the elites in our age group do. They're different from us - that's why they're elite and we're not. If I tried to train like Ed Whitlock, my body would break in half.
I do regular strength training. It probably doesn't make me faster in and of itself, but it does aid in injury prevention, which does make me faster (or at least to slow down at a slower rate).
If TMADDDHASFNE tried to run 1 mile in his Thong Bun-huggers his body would break in half!!! Expect great things!!!
Yes do it. Just keep the volume low. Your not a body builder. Try to do legs on workouts days.
From many things I've read, the general idea with squats, for example, is 3-5 sets at maybe 4-6 reps at heavy weight, with maybe 1:30 recovery between sets, and move up in weight as you get stronger. This seems dangerous as you get into your older years, because you're eventually going to be getting weaker and more vulnerable to injury with age (back, knee, hip, whatever) from this method. I can see myself one day after doing sets progressing to 205 lbs the previous session, and think, OK, that went smoothly, I'll go up to 215 lbs today. I'll go to start the progression, get to 205 lbs, and boom, my back gives out.
This post was edited 5 minutes after it was posted.
Strength training for runners should be specific. Look into the Sling Method. It's a strength training program designed for runners. It focuses on horizontal and rotational movements and not up and down.