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Credit: Coros
Strength training should be a part of every runner’s workout routine, and yet almost every runner I know shirks it, and that includes myself. I’ve gotten better over the years, and have found that doing short workouts before and after runs is the best way to add some strength training to my week, but I could definitely stand to do more.
Copying a workout from Olympic champion Jakob Ingebritsen seems a good place to start, and the Norwegian pro has shared a simple strength routine with his watch sponsor Coros that I think every runner could benefit from trying.
Ingebritsen also gave a lot of useful advice to Coros about strength training, all of which is as applicable to everyday runners as it is to elites. You’ll find my five favorite bits of advice from Ingebritsen’s interview with Coros below, along with his workout.
Make your strength training accessible
“It is all about finding a routine and having access,” says Ingebritsen. “You want it to be easy. You want it to be accessible so that you’re actually doing it. I think that’s a good tip for everybody.”
“Make a couple of different programs, but at least have something very short, very efficient that you can at least do if you have very short time or if you’re just having a bad day, there’s something that you’re able to do no matter what.”
I love this advice and it bears true for me that I’m much better at doing a short, accessible workout several times a week than I am at fitting in one or two big workouts that require a bit more prep or equipment.
Change up your routine
Once you do get into the habit of strength training, you can mix up your workouts to keep them interesting. Even if you’re doing the same exercises, you can adjust them easily rather than having to think of a whole new routine.
“It’s nice having this certain routine that is very easy to adjust different exercises: going from double foot to single foot, changing the weights, changing the reps,” says Ingebritsen.
“I have been lifting maybe for 13 or 14 years. And the routine has been adjusted, probably every year since I started. What’s nice is that it’s very easy to say ‘This certain exercise is not too specific anymore. So let’s add this one.’”
Don’t worry about muscle soreness
Lots of runners worry about getting muscle soreness from strength workouts that will then carry over into their runs and impact performance.
That might happen sometimes, especially at first, but once you get used to strength training it won’t happen as much, and you can work at a lower intensity in your strength workouts to get the benefits without affecting your runs.
“I’m not usually sore from my sessions,” says Ingebritsen. “The core sessions for stomach and lower back, that can make me sore, but that’s not that significant. That’s just a way of your body telling you that now you’re doing something that you’re not used to. And, of course, it’s very easy to adjust it a little bit the next day.”
Periodize your strength training
If you’re a keen runner working towards goals like a marathon or another target race, then periodizing your strength training is important. Get the bulk of your work done in the early weeks of your race prep, then reduce it to just maintain your strength as the race nears.
“During winter is when we focus on a little bit bigger volume with more weights,” says Ingebritsen, whose most important races are in the summer each year. “We’re not trying to get that much stronger, but you can improve a little bit during the winter, and have more reps and more sets with more weights.
“During the summer, it’s all about trying to maintain that stimulation with the least amount of effort. So, at least half the amount of reps and a lot less weight. You’re trying to just be a little bit more explosive and specific, and you’re trying to just stimulate the nervous system and maintain the work that you have been building during the winter.”
Remember the performance benefits
Strength training will help you become more resilient as a runner and potentially avoid injuries, but it’s also something that clearly benefits performance, which is certainly a big motivation for me.
“It shows in the running,” says Ingebritsen. “If you are too weak to keep good mechanics and a good position, especially with the hips and lower back. Everybody gets tired when racing or even training, but you don’t want it to affect you too much. So it’s all about trying to keep good composure. Keep the mechanics as stable as possible. You need to have control of it so you can do it correctly.”
Jakob Ingebritsen’s Strength Workout For Runners
Credit: Coros
Ingebritsen shared a simple routine with Coros that will work for any runner because it’s easy to scale to your fitness level and you can do it as a bodyweight-only workout, or with dumbbells, kettlebells or the full line-up of equipment you get in a gym.
He does the routine with weights twice a week, on Fridays and Sundays, often doing two sets of the moves on Friday and then three on Sunday.
Next time you find the motivation to do some strength workout, give this a go:
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Box squat — 3 sets, 8 reps, 90sec rest between sets
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Dumbbell lunge — 3 sets, 6 reps each side, 2min rest between sets
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Step-up — 3 sets, 6 reps each side, 2min rest between sets
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Standing calf raise — 3 sets, 8 reps, 2min rest between sets
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Romanian deadlift — 3 sets, 6 reps, 3min rest between sets
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