Running: why build muscle to run better?

Why do we talk about running economy?

Strength training has many benefits for running economy, or efficiency:
- Reduces the risk of injury by 30%*, particularly tendinopathy
- Prevents Achilles tendon injuries
- Increases power
- Improves stride
- Enhances overall posture in the long term

Source: Lauersen's systematic review (2013)

While VO2 max (the maximum volume of oxygen an organism can consume during aerobic exercise) and VMA (maximum aerobic speed) are key factors in determining a runner's level, it was observed that a well-trained runner can reduce their energy cost by following a strength training programme for several months.
Here's why : Stronger support reduces ground contact time and decreases oxygen consumption at a given speed. Efficiency in movement becomes crucial, especially in long-distance events like the 5K, 10K, half marathon or marathon.

Avoid short and intense efforts that could be counterproductive. Jean-Baptiste, a fitness coach, recommends working with light loads (30 to 50% of your 1RM), but with more repetitions: "If there is a muscle imbalance, the body will adapt and compensate with the tendon, and too much load on a tendon means tendinitis. When starting strength training, it's important to follow the principle of gradual progression and to pay attention to any pain, discomfort or soreness."

While muscle soreness can be unpleasant, it's simply your body's physiological adaptation to the workload. However, make sure that soreness never lasts more than 72 h. If it does, this indicates that the intensity of the loads and/or the repetition of exercises is excessive.

Allow your body time to adapt to the stress with movements it can tolerate", adds Jean-Baptiste Hochart.

About building muscle: Some runners are hesitant to do strength training for fear of gaining weight. Rest assured, when exercises are properly adapted, this training does not lead to muscle hypertrophy. Your figure will not be affected, and the number on the scale will only change minimally.

"For athletes who train almost every day, it’s important to have an 'off' training day for running and use it for a strength training or weightlifting session."

If that's not possible, Jean-Baptiste suggests an adaptation: "You can also incorporate strength training into your running session. There are two approaches: some prefer to start with strength training and finish with an easy jogging to boost blood circulation, while others prefer to start with an easy jogging as a warm-up before the strength session. It depends on the individual. Strength training sessions can last 20 to 45 minutes."

The running coach emphasizes a fundamental principle: regularity. "It’s better to do short but regular sessions."

The frequency of strength training depends on the number of running sessions. For athletes who run more than 5 times a week, Jean-Baptiste recommends 2 to 3 strength training sessions per week. For those who run 1 to 3 times a week: 1 strength training session is sufficient.

If your running sessions take up most of your time, prioritize strengthening your upper body and core with exercises like planks and push-ups, rather than focusing on the lower body. The lower body is already heavily engaged during running and running drills.

If possible, work with a fitness coach—it's often more accessible than you might think. A professional coach can provide the best guidance for both leg and upper body workouts, tailored to your needs, mood and any current aches or pains.

How to maintain a good running stride for as long as possible?

To reduce the risk of injury, it's essential to stimulate multiple muscle groups. Key areas for improving your running include: hamstrings, abdominal muscles, upper body, glutes and back muscles. Focusing on these muscle groups helps improve your overall posture and balance, allowing you to maintain an effective stride for longer periods.

1- Lunges

Starting Position: Stand with your feet hip-width apart. Step your right leg forward, maintaining the distance. Lift the heel of your back leg.
Execution instructions: Bend both legs simultaneously to 90 degrees. Keep your back straight. Ensure your knees align with your hips. The knee of the front leg should not go past the ankle.
Inhale as you lower, exhale as you rise.
Repetitions: Perform 5 sets of 15 repetitions on the right, then on the left.

Increase the difficulty by holding a dumbbell in each hand.

2- Squats

Starting Position: Stand with your feet slightly wider than hip-width apart, feet parallel. Place your arms horizontally in front of you.
Execution instructions: Bend both legs as if sitting down on a chair. Keep your back straight and engage your abdominal muscles. Ensure your knees stay aligned with your feet and don’t cave inward.
Inhale as you lower, exhale as you rise.
Number of Repetitions: Perform 5 sets of 20 reps

Increase the difficulty by doing back squats (start by carrying an empty barbell).

Ensure you warm up (by running on a treadmill or cycling on a stationary bike for 20 to 30 minutes, for example) and start your session with light weights or an empty barbell to reduce the risk of muscle or tendon injuries.

Which machines or stations to use?

Jean-Baptiste explains that the incline leg press can be a useful tool for beginners because it is a guided exercise. Pay close attention to your sensations. The coach recommends performing 4 sets of 6 to 12 reps per exercise, adjusting according to how you feel over the course of your sessions. Perform the first set without any weights.

1-  Deadlift
This compound exercise promotes overall body stability. It targets the posterior chain: back, glutes and hamstrings.
Starting Position: Feet flat, parallel, and hip-width apart, with knees slightly bent and thighs engaged. Position your shoulders over the bar with arms shoulder-width apart. Your hands should be in a pronated grip on the bar, positioned at the level of your shins. Keep your shoulder blades fixed along your back, chest open, abs tight, back straight, and gaze forward.
Execution instructions: Remember to breathe during the deadlift: exhale as you lift and inhale as you lower.

Plyometrics is another effective way to strengthen your body and can be highly beneficial.

1-  Step Squats
To strengthen the thighs: Stand on a step. Drop forward into a half-squat position upon landing. Control and stabilize your landing. Your hips should be level with your knees (do not lower your hips all the way to the ground) and hold the position for a few seconds upon landing.
2- Jump Rope
To strengthen the calves: Use a jump rope or perform small jumps in place if you don’t have one.
To increase the difficulty of the exercise: try jumping on one foot!

For runners, you don’t need to have knee issues to benefit from targeted strength training. Strengthening the muscles around the knee joint enhances stability and reduces the risk of discomfort or injuries that could slow down your progress. 

Jean-Baptiste recommends half squats and lunges as essential knee-strengthening exercises for running. Once these exercises are mastered, he suggests progressing to Bulgarian split squats, which focus on single-leg strength, and the pistol squat, where you sit on a bench with one leg while keeping the other extended (note that this exercise can be quite challenging, so proceed with caution).

These exercises engage the entire thigh, particularly the muscles that support the knee joint. Don’t skip them! Perform 3 to 4 sets of 8 reps for each exercise, always adhering to the principles of gradual progression, consistency and listening to your body.;)

Cross-training—which consists of incorporating a different sport into your routine alongside your main activity—offers both physical and mental benefits and helps make you a well-rounded athlete. Continue to engage your cardiovascular system and strengthen your body while experiencing new sensations. This approach can be particularly motivating, especially when the weather discourages you from going outside…