As Mark Bell famously says, “Strength is never a weakness.” It’s a statement that holds true for everyone, but especially for runners. Strength training has the power to fix many of the aches and pains that athletes experience on a daily basis. Unfortunately, in today’s fitness culture, endurance sports like running, biking, and swimming often take precedence over strength. While these activities are excellent for cardiovascular health, without strength training, your body will eventually run out of the capacity to handle the repetitive motion, leading to imbalances and injuries.
This is where CrossFit comes in. After 15 years of CrossFit, I can run a 5K in 20 minutes, even though I only run about once every 3-4 months. It’s not about bragging—it’s about proving that CrossFit works. In our CrossFit sessions, we typically run once or twice a week, but usually no more than 400 meters at a time, often with weightlifting or gymnastics movements interspersed. While I was in the military, I didn’t need extra training to pass the fitness tests. Once I started CrossFit, my score was never below 97%, and I always aimed for that perfect 100%.
Strength Training Improves Running, Not Competes with It
It’s common to hear that some people are genetically built for strength while others are better at endurance. CrossFit breaks down this barrier. A person who’s naturally strong but hasn’t focused much on endurance can still complete a 3-mile run if they consistently show up to CrossFit. It may not be a fast time, but they can do it. On the flip side, if you’re only running, biking, or swimming, it’s unlikely you’ll be able to walk into a gym and perform complex strength movements like deadlifting double your bodyweight while running 400 meters after each set.
Addressing Common Running Injuries Through Strength
Many runners come to us with common issues like runner’s knee, Achilles tendinitis, IT band pain, and piriformis syndrome—all of which are often caused by muscular imbalances. These imbalances can also limit range of motion, which over time leads to pain and, eventually, the inability to continue running. Strength training is a powerful tool to correct these imbalances and prevent injuries. In fact, many of the surgeries and medications that runners rely on could be avoided through consistent strength training.
I’ll admit—I’m biased. But only because I’ve seen CrossFit work for hundreds of people, including those over 40 who are now fitter than they’ve ever been in their lives. Strength training improves balance, coordination, and resilience, allowing runners to not only recover from injuries but also prevent them in the first place.
Strengthening the “Core” Muscles
A significant number of runners who don’t strength train tend to have underdeveloped “core” muscles (glutes, lower abs, obliques, hamstrings) while overdeveloping muscles like the quads and spinal erectors. As this imbalance grows, so does the pain and discomfort, both during running and in daily life. Strength training works to correct this imbalance by targeting the muscles that runners often neglect. This leads to a more stable, powerful core and better overall performance.
Stronger legs and a more stable core allow for more efficient running strides, helping you maintain a faster pace for longer distances. Runners who incorporate a well-rounded strength program will conserve energy, reduce fatigue, and run more efficiently, even on longer runs.
How to Start Strength Training as a Runner
If you’re new to strength training, there’s no need to jump into complex lifts or heavy weights right away. Start with foundational exercises like bodyweight squats, lunges, and light deadlifts. These exercises will help you build a strong base without risking injury. Even simple tools like sleds and sandbags can help you build strength without worrying about intricate technique.
It’s important to remember that strength training doesn’t take away from endurance—it supports it. By building strength, you’ll make your endurance training more effective and efficient. Consistency is key, just like with running. A couple of strength or CrossFit sessions per week can show measurable improvements in both your strength and your running performance.
CrossFit: A Perfect Complement to Running
CrossFit is designed to complement other sports and activities, offering balance and versatility to your training regimen. It’s a coach-led program that ensures proper form, safety, and effectiveness, so you can focus on getting stronger while minimizing the risk of injury.
Conclusion
Running and strength training are not mutually exclusive—they go hand in hand. By incorporating strength training into your routine, you can reduce injuries, improve your performance, and increase your longevity as a runner. CrossFit is a great way to build strength while still improving endurance, and it provides a balanced approach to training that’s perfect for any runner looking to enhance their fitness. Embrace the strength side of your training, and watch your running performance soar.
Ready to Get Stronger and Run Faster?
If you’re ready to take your running and overall fitness to the next level, it’s time to start incorporating strength training into your routine. At CrossFit Structure, we offer CrossFit programs that help runners of all levels build the strength, stability, and endurance they need to perform better and prevent injuries. Join us today and see the difference strength can make in your running.
Contact us for more information or to schedule a No Sweat Introduction!