How to Strength Train as a Runner

As some of you may know, this past Friday marked the beginning of a 12-week strength training program I put together for male runners called: Own the Off Season 2025

Space for the program was limited to 6 lucky runners and we had a great first session at Cornerstone Health in Evanston on Friday (see picture above)

I created this program to help the participants strengthen their legs during the winter months to improve their running for when spring rolls around. How exactly did I structure the program? By focusing on 1 key element: heavy lifting

Lifting weights and strength training is great. And if you’re not regularly lifting weights, it’s best to start with something like 3 sets of 10 repetitions so that you can learn the movements.

However, once you learn the movements and feel comfortable with the lifts, you gotta go HEAVY. When the weights get heavier, the number of repetitions must go DOWN. I’m talking 3-5 repetitions per set
Once you’re comfortable executing a lift, lift heavier with sets of 5 repetitions
We lift 5 repetitions because the weight is so heavy we couldn’t/shouldn’t do more reps. Let me say it again…

We lift 5 repetitions, not because we’re doing less, but because the weight is so heavy, that we have to stop somewhere around 5. I’m talking HEAVY lifting.

My favorite lower body exercise to do that with is the Hex Bar Deadlift. If you aren’t familiar with that lift, I created a quick video about how to do it and I’m sure there are plenty of other videos online as well.

The Hex Bar Deadlift is a great option for a majority of the population to safely lift heavy. Doing something like 5 sets of 5 repetitions, is a very straightforward and challenging rep scheme to get you stronger without increasing unnecessary muscle bulk

If you’ve been meaning to make it to the gym more this off season, after a couple weeks of familiarizing yourself with the movements you’re going to perform, be sure to go HEAVY.

If you need some help implementing a strength training program to compliment your running, schedule a free discovery phone call with me and I can help you out.

Your best is yet to come!

Dr. Michael