What type of strength training should a runner do?

There are different types of strength training programs that a runner could start, such as circuit training, power training, muscle building, etc. I thought that it might be beneficial to look at two things.

1. What amount of repetitions / sets achieve what goal?
2. What amount of repetitions / sets are valuable for the runner?

What amount of repetitions / sets achieve what goal?

A common belief that goes along with strength training is that to develop strength, you need to build larger, almost overly, developed muscles. This isn't the case. Even more important to know is that the amount of reps and sets you do will determine what goal you are working towards.

Here are some basic guidelines to follow when you want to develop:

Strength - 6 or less reps, 2 to 6 sets
Hypertrophy (building muscle size) - 6 to 12 reps, 3 to 6 sets
Muscular Endurance - 12 or more reps, 2 to 3 sets

What amount of repetitions / sets are valuable for the runner?

If you read my post, "Improve your running performance by including strength training" then you'll already know that the article I reviewed highlighted the benefits of heavy resistance training and explosive training. Another review that I found, "The Impact of Resistance Training on Distance Running Performance" also came to similar conclusions. Here's the highlights:

1. Circuit training (higher reps, lower rest) showed some benefit for untrained subjects, but no benefit for trained runners. The shown improvements in the untrained runners is likely due to changes in VO2max and lactate threshold, these changes won't occur in runners that are already training because the circuit training isn't enough of a stimulus.

2. "Traditional" resistance training (squats, etc.) has proved beneficial for trained and untrained subjects' performance, while trained subjects have had improved running economy too. The improved running economy is likely the reason for improved performance in the trained runners.

3. Heavy resistance training improved both long-term and short-term endurance for trained and untrained subjects.

4. Explosive resistance training (plyometrics) improved running economy and running performance (5k) when added to a distance running program.

What does this mean? For the experienced runner.

It is another suggestion that experienced and "trained" runners could benefit by adding in a period of strength training that includes heavy resistance sets and explosive exercises.

How long of a period? My suggestion would be to include 4 to 12 weeks, depending on your schedule of events and experience with strength training.

If you are an experienced runner, but new to strength training, I would also suggest going through a period of circuit training and / or muscle endurance (see above) training, before you take on a heavy resistance program. Even if you won't see any running performance increases from the circuit training, you'll be less likely to injure yourself by jumping straight into a highly intense session.

What does this mean? For the novice runner.

It means you would be better off running more - often, minutes, miles and/or hours. As a new runner there are a lot of gains waiting for you by just by running. So if you're still improving by running, run a little more and rest.

Sources

Jung, A.P. The Impact of Resistance Training on Distance Running Performance. Sports Med 2003;33(7):539-552.

Baechle, T.R., Earle, R.W. & Wathen, D. Resistance Training. In T.R. Baechle & R.W. Earle (Eds.), Essentials of strength training and conditioning (pp. 393-425). Champaign, IL: Human Kinetics.