I started a free strength training for runner’s 5-day challenge, have you seen it? It’s five days of short, low-intensity strength training that can kick off your strength training journey to help you reach your running goals.

All runners need to strength train. It makes you stronger, gives you the capacity to run faster, longer, and reduces the chance of injury. You become a stronger runner and a well-rounded athlete.

Strength training increases your confidence, improves your performance and your life. So why aren't more runners strength training regularly?

I asked them on Instagram!

"Hey, Runners! Tell Me The Reason You Don't Strength Train, and I'll Help You With a Solution Around It In An Upcoming Blog Post!"

I recorded the responses from the runners (and combined similar answers). I named this blog post "excuses debunked" because it makes for a good headline. Still, the truth is this is not about calling out excuses to make you feel bad, but more about helping you think through the obstacles, and help you come up with solutions so that you can become a stronger runner with strength training.

"I don't have time."

Time is a common reason for runners because their training schedule is full of running, plus they have a life with responsibilities and hopefully friends, they can't even imagine finding more time to do strength training. Runner-specific strength training doesn't need to take a lot of time. Do you run a 10-minute mile? Run one or two fewer miles and spend 10-20 minutes on strength training before your next run, a few times a week. You can spend the same amount of time training, but get more benefit from the strength training than you will from one or two extra miles.

"Big muscles will weigh my muscles down and slow me down when I run."

They are not entirely wrong. If you train to gain a lot of muscle weight, you may increase in size, and that will probably slow down your pace a bit. The confusion here is around the type of training you need to do to improve your running performance. Runner-specific strength workouts are different than the kind of training you would do if you wanted to put on a lot of muscle.

You get out of training precisely what you put into it. The way you train to build a lot of muscle or get maximally strong is different than the way you train for running performance.

Runner-specific strength is training for the results you want—better running performance, with fewer injuries.

"I feel like it slows me down."

This obstacle could fit it in the category above of bulky muscles slowing pace, but I am addressing it separately, because of the wording of the answer. "I feel like" it slows me down.

Does strength training objectively make you slower? Did you run a faster pace, started strength training, now your speed is slower? If that is true, then as above, I suggest changing the way you strength train to more effectively meet your goals of running performance. It sounds to me; the type of training was not conducive to the results desired.

However, If you "feel like" it slows you down, it's essential to consider if this is a limiting belief or a mindset issue. Our minds are powerful, so it's crucial that we examine our beliefs to make sure they are true, and not a perception that is holding us back. Are you afraid to strength train because you fear it will slow you down?

So whether this person's training made them slower objectively or if they only believe that it might, it can be addressed for positive results.

"I never get results."

One of the most frustrating things that can happen is that you try something new, and you don't see the results you expected. The first question I would ask is, what results were you expecting? If the answer is faster run times, to run longer and feel less fatigued, and ward off injuries, and you did not get those results, I would then look at the programming.

As I mentioned above, you get the results that you train for; you get out of training that you put into it. If you were taking a class at the gym, joined a boot camp, a Spin studio, or an online streaming service, all of those activities will improve your fitness and have some carryover to your running performance. Still, if you want to run stronger, you have to train specifically for that goal.

If you perform general workouts, you will get general results.

If you are not getting the results you desire, I would suggest that you consider your programming to make sure your training matches up with the results you want.

Keep in mind that results come from your training, your nutrition, your sleep quality, sleep quantity, and how you manage stress. If you don't see results, I would suggest looking into ways to improve your lifestyle to maximize your results, no matter what your goals.

"The gym is too crowded."

Since strength training is often associated with the gym, this can be a common objection. Some runners don't like the gym, and that's OK. You don't have to go to the gym if you don't like it.

Buy some dumbbells, some resistance bands, maybe a kettlebell or two. You don't have to invest a lot of money to get the tools you need to build runner-specific strength.

This is an affiliate link: if you visit ProSource Fit they have reasonable prices and offer an additional 10% off discount to my clients and blog readers with the code ALEA10.

"I don't want to buy the equipment."

OK, I'll work with you here. Maybe you don't have the money to buy any equipment at all or join a gym. While I'd argue that eventually, as you progress, you probably need to increase the resistance with strength equipment, but if you are starting, you can see results from bodyweight training alone.

In other words, there is no reason not to start now with what you have—maybe as you progress, your situation will change, or you'll feel inclined to invest in equipment. I challenge you to start with bodyweight training and see where it takes you.

"I'm too lazy."

I'll resist you on this one. We are talking about runners here, so if you are not too lazy to run, you're not too lazy to strength train. I'll file this one under a mindset issue. Are you too lazy to strength train or do you believe you are? What would happen if you weren't too lazy? What would be different? How could you use that information to grow and improve? Is this only true because you believe it?

Something to consider. In my experience, I'd be hard-pressed to find a lazy runner.

"I hate strength training." (Actual Answer: BECAUSE I HAAAAATE IT!)

I love this one because it hits home for me. I used to be that runner that told myself that I hated to strength train. Many years ago It was new and uncomfortable. I hated strength training because it wasn't running. I hated strength training because I was resisting the idea that I needed to do different exercising than running.

Turns out when I started small, was consistent with the behavior, and began to see the results from my strength training, I fell in love with it. I didn't hate strength training; I hated doing something I wasn't good at (yet). Running was my comfort zone. I was good at running, I wasn’t good at this.

Once I recognized why I hated strength training, I was able to overcome that misleading thought. I ended up loving it so much that I studied to become a personal trainer and made a career out of it.

I'd love to challenge you to start small, stay consistent, and see if you break through that mindset.

"I don't know what to do."

A common obstacle. The last thing we want to do is waste time, especially with training time away from running. Do a bit of internet research. Seek out professionals that can help you with runner-specific strength. I have a few free articles and workouts you can try, and there are other coaches offering similar programs. I'd argue that any strength training is better than no strength training. Of course, it's best if you focus on runner-specific strength for best results with running performance.

Instead of letting not knowing stop you from doing anything at all, get started with a free program. Get a bit of knowledge, then start. You can learn more as you grow.

"I don't know how to fit it in my training schedule."

Another common objection from runners. I'll admit it can be challenging if you have a full running schedule, or are training for an important race. My best advice is to do short, low-intensity strength exercises before your easy runs or on your rest day from running. Be sure to allow at least one full day of rest because improvements happen after the workout during recovery, not during the exercise itself.

Remember it is not an all-or-nothing choice. Do what you can today, build as you go. It’s acceptable to start small.

"I don't want my legs to be too sore from strength training to run the next day."

If you have never done strength training before, or if it has been a long time, you will likely get sore after your first few strength training sessions, but this is temporary. The results are worth the sacrifice for a week or two.

It's a common misconception that you should be sore after every strength workout, but it's not true. Extreme soreness is often a signal that you did too much. A little soreness is normal, and you should be able to run through it, running can help relieve it.

Extreme soreness that lingers past the first several workouts and prohibits your running means you are working outside of your current capacity. Lower the strength intensity or duration a bit, so that you can fit both running and strength work into your training schedule.

"I always get hurt."

If you get hurt, it is because your movement was incorrect, or the weights were too heavy for your current abilities. My advice is to start small and build slowly; it's the best way to get long-term results. If you still need additional help, a coach or trainer that understanding runner-specific strength can help ensure that you are progressing safely and appropriately.

"I'm not motivated."

You're not motivated because you don't have a reason to be motivated. Honestly, years ago, I wasn't very motivated to strength train either, until I got hurt, and realized that strength training could help prevent future injuries so that I could keep running.

I wasn't motivated to strength train, but I was motivated to run, once I realized that strength training would improve my performance and longevity in the sport, I was motivated.

Explore what you want out of training, and the most effective way to get there, it may help with your lack of motivation.

Do you have any objections I didn’t cover? I’d love to help you work through it and come up with a solution.

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