There are a lot of different reasons why a well-rounded strength program in the gym is important for an ultrarunner. Gone are the days when runners stayed away from the gym for fear of “bulking up.” Here is why lifting, and heavy lifting, are a definite “yes” in my book for ultrarunners.
There is a Time and a Place for Heavy Lifting
Periodization of training is important for all endurance athletes to reach their full potential. Ideally, easy, medium and hard weeks should be alternated as part of a comprehensive training plan. Intensity training and volume play a role in defining whether a training week is generally easy or hard. Just like volume and intensity, strength training should also be periodized to get the most bang for your buck. Heavy lifting, or powerlifting, is considered hard and should not be done all the time. Just like with your running, strength training should have endurance (easy), strength (medium) and power (hard) phases. Heavy lifting should be done during lower volume and/or lower intensity running weeks for the body to absorb the training and not risk injury. Powerlifting requires constant attention to form to avoid injury, so we want to be as well-rested as possible when performing those moves.
Heavy Lifting Improves Performance
This is a no-brainer. The strength that is needed to not only run up, but also run down mountains is huge. The forces that are generated during an ultramarathon greatly exceed our body weight. On its own, running does not build the muscle tissue needed to handle these forces over long periods of time. Powerlifting can also help us develop explosiveness, which will help when the hammer drops in a race. And lastly, there has been some good research that shows that people maintain their fitness longer and easier if they strength train, even when their mileage drops.
Powerlifting Decreases the Risk of Injury
As we get stronger and our muscles grow in cross sectional volume (hypertrophy), there is a marked decrease in injury rates. The muscle belly itself can deliver and absorb higher forces instead of shifting them onto your joints, and the muscle can do that through many more cycles, further decreasing the risk of tissue damage. The tendons also thicken with heavy lifting, making them less susceptible to damage. In fact, when we look at the combination of muscle hypertrophy and tendon growth, both work together as a unit, off-loading each other when placed under high demands. So many runners that I treat would have been able to run injury-free if they were only stronger. All of these factors are magnified exponentially when running an ultramarathon. The repetitive demands we place on our bodies on the hardest of terrain can only lead to trouble if we are not strong enough.
Now, with all that said, I want to touch on periodized training one last time. In the ultra world, as well as a world driven by social media and Strava, people are constantly suffering from FOMO and the need to train hard, long and fast, all the time. This already has led to high injury rates, over-training syndromes and eating disorders that plague our running community. If you are already over-trained, adding heavy lifting to your routine might have detrimental effects on your body, as you are already at your limit and this will just add more strain to an already overtaxed system. Also, if you have never lifted heavy before, I highly suggest spending some time with a professional who specializes in powerlifting to make sure that the weight you are using is appropriate and your form is spot on. Otherwise, you may find yourself in my office with a lifting injury.
In a nutshell, I am totally in favor of ultrarunners lifting heavy, as long as it is part of a well-rounded training program and proper form is being used. Your body, results and general enjoyment of running will all benefit. See you on the trails!
Medical disclaimer. What I write here in no way substitutes for an in-person, thorough evaluation by a licensed Physical Therapist. As with many body issues, there can be multiple factors involved with your aches and pains, and, in some cases, more serious underlying conditions that can be manifesting as physical symptoms. It is always best to have a PT that you can see when you have concerns, so that you can make sure your personal situation is being addressed appropriately and safely. This column should, in no way, serve as a substitute for seeing a licensed medical practitioner.