384: Heavy Lifting for Runners

If you’ve been sticking to high-rep, low-weight routines or you’re curious about incorporating heavier weights, this guide clears up misconceptions and shows you how heavy lifting can benefit your running.

Beyond the Myths: What Heavy Lifting Really Is

Many runners have heard that high reps with light weights are best for endurance without adding bulk. As a running coach and physical therapist, I can tell you this model is outdated.

What Counts as Heavy Lifting?
Heavy lifting means working with weights that challenge you — typically aiming for four to six reps per set with a weight that feels tough but doable with good form. This doesn’t mean maxing out; it’s about activating key muscle groups crucial for running performance.

Why Heavy Lifting is Essential for Runners

Running strengthens your cardiovascular system and endurance, but it reaches a limit in building muscle strength. Here’s how heavy lifting can take your running to the next level:

Greater Muscle Activation: Lifting heavier weights recruits more muscle fibers, helping create stronger, more powerful strides.
 

Improved Neuromuscular Coordination: Heavy lifting strengthens the connection between your brain and muscles, improving efficiency, especially during high-impact phases of running.
 

Injury Prevention and Performance Boost: Stronger muscles reduce injury risk and can enhance speed, endurance, and power.

How to Incorporate Heavy Lifting into Your Running Routine

If you’re new to weight lifting, here’s a simple approach to add heavy lifting to your routine:

The Core Four Exercises for Runners:
These exercises target essential areas for running strength:
1. Squats - for vertical force and stride power
2. Deadlifts - for a strong hinge motion and stability
3. Chest Press - to balance upper body strength
4. Rows/Pull-ups - for back strength and posture

Include Functional Training:
In addition to heavy lifts, functional training with single-leg exercises and hip stability work helps mimic running movements.  Round out your strength routine with a mix of single leg exercises like step ups, lunges, split squats, and single-leg deadlifts.

Periodize Your Training:
Instead of lifting heavy all year, cycle through strength, speed, and endurance phases. This approach helps avoid burnout and ensures balanced progress.

Knowing When to Adjust Your Training

Heavy lifting shouldn’t be constant. During peak race training or recovery, shift to lighter weights or maintenance mode. Listen to your body’s needs to stay consistent over the long term.

Start Lifting, Stay Strong

Whether you’re a young runner or in perimenopause and beyond, heavy lifting supports muscle mass, bone density, and overall health. Investing in strength training isn’t just about running performance; it’s about lifelong wellness.

For guidance and a customized lifting plan, check out the Real Life Runners Academy. We offer the support you need to strengthen your running journey, one plan at a time.

Stay strong, keep running, and remember: it’s never too late to start lifting!