A long time ago, in what seems like a galaxy far, far away, my ultrarunning experience had just begun. Unfortunately, I was plagued with running injuries. Being an avid mountain biker for the decade prior, I had multiple muscle imbalances. I would wrap up rehab on a bout of runner’s knee just in time to fight off a round of IT band syndrome. I spent an entire season under the curse of plantar fasciitis. As my injuries compounded, so did my frustration. That’s when I decided to return to my roots in strength training, first formed by my high school football coach and a subscription to Muscle and Fitness magazine. I began working with a knowledgeable strength coach in my off season. He diagnosed a quad-to-hamstring muscle imbalance and weak glutes. With some intense, strategic strength training that winter, I was able to fix the muscle imbalance and my bad knee-tracking issues became a thing of the past. After more than two decades of running and training year-round, I’m convinced that mobility and strength make up the foundation of ultrarunning longevity.  

Mobility is often confused with flexibility. In fact, the two terms are commonly used interchangeably. However, it’s vital that runners understand the nuance between these two terms. Flexibility is the capacity of a runner to access a particular range of motion passively. You can access a specific movement pattern. (For example, keeping your legs straight and touching your toes.) In contrast, mobility is the ability to access a range of motion actively—during a specific movement when opposing muscle groups contract and relax producing joint movement. (For example, performing a side-step lunge with arms overhead.) A runner’s passive range of motion needs to be similar to their active range of motion in order to establish stability around joints that enable quality of movement as well as a brain-body connection to perform that movement correctly. Typically, the active range of motion is less than passive the range of motion.

The balance of passive range of motion (flexibility) and active range of motion (mobility) is important to facilitate proper, efficient movement patterns. This equates to stability during muscle recruitment. Better efficient movement patterns mean better use of the body’s already limited energy resources—especially during the longer effort of the marathon and beyond. That means less effort for every minute of work performed. And that alone could result in a PR performance. 

Let’s take a look at a real-world example. The glutes are arguably the most important muscle group for runners. Many runners engage one glute more than the other. Even worse, some runners barely engage their glutes at all. This translates to other smaller muscle groups (such as the quads, hamstrings, and calves) being overworked and leads to muscle imbalances down the chain. Weak, tight hips/glutes have been linked to many running-related injuries, including IT band syndrome, runner’s knee, Achilles tendonitis, and plantar fasciitis.

The better your mobility, the more potential you have for efficient movement patterns and proper muscle activation—like recruiting those all-important glutes. Having better mobility will result in increased performance output, less expenditure of energy, and a reduction in injury since you won’t be overloading a specific muscle or joint, like both glutes firing equally upon every step. This translates to more balanced movement patterns.

Use the following mobility routine as a warm-up or cool down to your training runs or prior to a strength-training session. 

Strength Training for Runners

Now that we’ve established the importance and need for solid mobility, it’s time to build on your improved movement pattern foundation. Runners have always battled against the need for strength training. Why waste your time throwing around weights in a gym when you could just get a little more running in? 

Let’s establish the “why” first. Strength training has many benefits, including better muscle activation, increased muscle recruitment (especially fast-twitch fibers), improved running economy, injury prevention, and maintaining muscle mass. This last one is especially important for older runners (over 35). Strength training offsets the body’s decrease in muscle mass that occurs naturally as we age. A consistent weekly strength routine will help older runners maintain muscle mass. And, if you have existing muscle imbalances, consistent strength training can aid in remedying them.

There’s also some preliminary research on using strength training to aid in recovery after particularly hard workouts by returning blood lactate and heart rate to resting levels faster. This could point to a faster recovery turnaround after those harder workouts. A word of caution: To avoid injury, make sure you know how to perform the exercises with proper form. Lifting weights with already fatigued muscles may increase the risk of injury.  

Keep in mind that building strength doesn’t necessarily mean lifting weights. If you’re new to strength training, the proper approach initially would be bodyweight resistance. Master proper form first. Like the mobility foundation previously mentioned, establishing correct movement patterns is important before you add weight to avoid further muscle imbalances or injury due to bad form. 

When performing a strength routine, whether bodyweight or weighted, runners should cover all major movement patterns: push, pull, squat, hinge, rotation, and end with a plyometric. In my yearly training, I always prioritize strength. I do some form of a similar routine to the following routines: Bodyweight 2-3x per week and the weighted workout 1x per week and occasionally 2x week in the winter off-season months. Remember, never do the weighted strength back-to-back days unless they are different muscle groups. (For example, legs on day 1 and upper body on day 2.)

Bodyweight Strength Routine 

Use the following bodyweight strength routine as a foundation and introduction to strength. This workout also concentrates on glute engagement and can be performed 3-4+ times per week, depending on volume of running and training cycle.

Use the Mobility Warm-up before. To save time, perform each grouping as a superset. (For example, set of 8-12 of each exercise rotating through each for 3 sets until completed before moving to the next group.) 

Workout Finale

Plyometric: Squat jumps (perform 4 sets of 6 with 10 second rest between), then rest 2-3 minutes. Repeat cycle 1-2 more times. 

Weighted Strength Routine 

Use the following weighted strength routine once the above Bodyweight Strength Routine movements are mastered. This workout also concentrates on power movements and can be substituted for the above strength once per week. CAUTION: Take the time to learn proper form of the weighted moves with lighter weights before progressing to heavier weights.

Use the Mobility Warm-up before. To save time, perform each grouping as a superset. (For example, a set of 8-12 of each exercise rotating through each for 3 sets until completed before moving to the next group.)

Workout note on reps: If using bodyweight, do 3 sets of 12-15 reps; If weighted, do 3 sets of descending reps (10-6-3) with ascending weight.

Workout Finale

Plyometric: Lightweight dumbbell push press thrusters (perform 4 sets of 6 with 10 second rest between), then rest 2-3 minutes. Repeat cycle 1-2 more times.

With a little practice and determination, you can quickly improve both your mobility and strength. Consistency is key. Quality over quantity is a good rule as you work on the proper form and movements. If you commit, you’ll enjoy the performance and longevity benefits that come with embracing strength and mobility training to complement your running. 

Giddyup! 

About the Author 

Jeff Browning is a veteran ultrarunner and ultra-endurance coach. As a masters athlete, he has embraced both mobility and strength consistently in his training to slow down aging and to prepare his body for the rigors of up to five 100-milers per season—some just weeks apart. You can learn more about him, his adventures, and his coaching at GoBroncoBilly.com or on Instagram: @GoBroncoBilly