Hey Reader!

If you’ve been a subscriber for a while, you might remember that I mentioned working on a strength training guide for runners last year. Well, life happened, and that project took a back seat… but it’s back on my radar!

Lately, I’ve seen a lot of information floating around that doesn’t quite align with the latest research or what’s being successfully applied at the highest levels of the sport. That’s given me the push I needed to finally bring this guide to life—so you’ll have a resource grounded in both evidence and real-world coaching experience.

I won’t rush this process because I want it to be as valuable as possible. In the meantime, I’ll be sharing insights through the newsletter to help you get started right away.

If you have any questions about incorporating strength training into your running—whether for road or trail—just reply to this email. If you're interested in personalised strength coaching, you can book an intro call here!

Heavy Strength Training For Runners

Strength training is not merely about getting stronger. For runners, though improvement in maximal strength will improve your running economy (RE), there are a myriad of other impacts that improve how we fire and use our muscles, as well as improve RE.

Our Running Economy refers to the energy cost of running at a certain pace. If you can reduce the amount of energy needed to run at a certain pace, then you are getting "fitter." This is done largely by running more, but your development can be sped up through heavy resistance (strength) training.

How Heavy Strength Training Makes You a More Efficient Runner

Strength training is an effective method for optimizing the functionality of muscles and tendons. By incorporating strength training, individuals can enhance the benefits of their movements, often experiencing it with less perceived effort. Improvements in power and endurance in activities such as running or walking fundamentally reinforce internal strength. Here's how:

1. Your Muscles Learn to Work Smarter

Strength training enhances neuromuscular coordination, making your body better at recruiting the right muscles at the right time. This means more efficient movement, less wasted energy, and a smoother stride.

2. More Strength, Less Effort

Lifting heavy increases your maximum force output and improves your rate of force development (RFD). As a result, the force needed for each step is generated more efficiently whilst taking up a smaller percentage of your total strength, making running feel easier and reducing overall energy demand.

3. Better Muscle Fiber Recruitment

Heavy training encourages your body to rely more on fatigue-resistant Type I muscle fibres, delaying the activation of less efficient Type II fibres. This shift helps you sustain effort longer without burning through oxygen too quickly.

4. Your Tendons Become More Spring-Like

Stronger, stiffer tendons store and release energy more effectively, acting like springs to propel you forward. This reduces the muscular effort needed for each step, improving your running economy. We will be expanding on this topic more next week!

5. Less Oxygen for More Speed

As mentioned earlier, with increased strength and efficiency, your muscles require less oxygen to perform at a given intensity. This means better endurance and the ability to sustain faster paces with less fatigue.

6. Smoother, More Efficient Movement

When you get stronger, each stride requires a smaller percentage of your maximum strength. This means your muscles don’t have to work as hard, which helps delay fatigue due to more reliance on the Type I muscle fibres. Strength training also improves coordination between muscles. This leads to smoother, more efficient running mechanics, reducing the oxygen needed at any given pace. In fact, research shows that explosive strength training is particularly effective at improving running economy, even at higher speeds.

Practical Takeaways for Runners

For what we have covered today, focus on exercises that build maximal strength. In next week's article, we will talk more about developing reactive strength and plyometrics, so I have briefly teased them below. A well-designed program should include:

• Heavy squats and deadlifts* (2-4 sets of 3-6 reps);
• Plyometric drills like drop jump to enhance reactive strength;
• Single-leg exercises to improve stability and coordination;
• Dynamic trunk strength that challenges stability through multiple planes.

*Please ensure you have worked on your form before attempting to lift a higher weight. I suggest having a couple of sessions with a strength coach if possible.

By integrating strength training into your routine, you can develop a more economical stride, reduce injury risk, and ultimately become a more efficient runner.

Closing Thoughts

By incorporating heavy strength work into your routine, you can enhance your running efficiency, reduce injury risk, and unlock new levels of performance.

And remember, if you want help integrating strength into your plan? Reply to this email with your questions, or book a call!

If you've enjoyed this edition, consider sharing this newsletter with a friend or training partner who’s chasing their fastest, strongest, happiest running self. Have a fantastic day! James Sieber Run & Strength Coach ​Website | Email​ Looking for run nutrition? Head over to Bix and use code JSC for 20% off. Head over to 2XU and use code JAMESSIEBER20 for 20% off. Save 20% at forRunners. Unleash your running potential with personalised, physio-designed pilates workouts AND yoga. ​​​

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