Beginner strength training tips for runners

You don’t need a full gym routine – just the right guidance and a handful of fundamental movements, says Daphne Harvey, founder of independent weightlifting club Classical Barbell. 

In just 10 years, Daphne has gone from a beginner weightlifter to competing nationally and internationally at the Masters level. Here is her beginner's guide to starting strength training.

To learn the basics, book a single session with a qualified coach. You don’t have to spend mega bucks; it’s about knowing the correct form and increasing your awareness of your body and its movements.

“You can look at YouTube, but if you're doing it wrong, you're not going to know about it,” says Daphne.

The biggest mistake she sees is people rounding their back while doing a hip hinge movement. 

“As a general rule, like 99 per cent of the time, when you're lifting a weight, your back should be straight, the whole time. A neutral spine. So it’s good to get a feel of that.”

Fast, sloppy reps are where injuries happen. Aim for slow, controlled, well-braced movements.

“Keep the weight extremely light until you feel confident, and then you can go heavier. Always get the movement right first, and then you add weight.”

It doesn’t need to be complicated, says Daphne. Almost everything you need falls into these five fundamental moves.

• Squat (bodyweight squat, goblet squat)
• Hinge (deadlift, Romanian deadlift)
• Push (overhead press, push-up)
• Pull (row, assisted pull-up)
• Lunge (static lunge, reverse lunge)

These are big, compound lifts that use several major muscle groups at the same time, she explains.

“If you’re trying to improve strength throughout your whole body, we aren’t talking about body building where you increase size, we just want strength. The healthiest way to do that is using multiple muscle groups at the same time to produce large amounts of force.”

In terms of rep range, if you are aiming for strength you will do sets of up to five. Runners might want to focus on endurance, which would mean sets of up to 20 using much lighter weights. 

Daphne explains that some soreness is normal after your first session – usually lasting up to five days. By your second or third session, it eases significantly. The post-workout ache, known as DOMS (delayed onset muscle soreness) is caused by tiny muscle fibers adapting to harder work. As they repair, your body gets stronger.

“In that sense, it will take a toll on the body, but that is short-term, and it will make you stronger, and running will be easier.”

In terms of recovery, you will need less recovery the more experienced you become, but in the early stages, Daphne recommends moving as much as you can. 

“Try not to sit still for long periods. Go for walks, if you like yoga or swimming, that’s really good to do, anything where you are gently moving your body.”

Understanding how you approach exercise can make all the difference when it comes to your running Training Plan, says Daphne. 

“As a trainer, I find people are divided into those who need to be pushed and those who need to be held back. You might already know which of those you are. Use that as your guide. If  you know that you're someone who has a tendency to push themselves; just be careful that you're not trying to push yourself too much.”

“Training once a week will make you stronger as long as you push yourself,” says Daphne. She says twice a week is ideal if you can.

It’s important to listen to your body and energy levels, she adds. If you’re feeling totally exhausted or not well, don’t lift, and if you have an Event Day approaching always err on the side of caution.

A lot of lifts will improve your mobility – if you squat, your hips will be more flexible, doing hinges will give you more flexibility in your hamstrings, but don’t forget to stretch after a session or on a different day.

Every Saturday, Classical Barbell holds two Intro to Barbells classes. To find out more, check out the timetable on the club's site.