The relentless pursuit of optimal performance in ultrarunning, encompassing disciplines like traversing treacherous trails, scaling imposing mountains, and conquering seemingly endless distances, necessitates a meticulous and multi-faceted training approach. While the cornerstone of training revolves around accumulating substantial mileage (a.k.a., running a lot), neglecting strength training can potentially leave significant performance gains on the table. This article explores why ultrarunners should lift heavy and the scientific rationale behind incorporating strategically designed weightlifting programs as a fundamental pillar for achieving peak performance in the realm of ultrarunning.
Muscle Fiber Recruitment
Ultrarunning primarily relies on slow-twitch muscle fibers. These are adept at sustained energy production, the kind that fuels forward motion over extended distances. This typically pushes the 'other' type of fibers - fast-twitch - to the back burner and ultrarunners end up over-emphasising the development of slow-twitch muscle fibers. Fast-twitch fibers are powerhouses that excel in generating explosive bursts of power, and are essential for activities like sprinting uphill or propelling an athlete over technical terrain. Downplaying the fast-twitch fibers is, therefore, a recipe for leaving a lot of performance gains on the table.
Lifting heavy is a means of developing fast-twitch muscle fibers. This is because the heavier you lift, the more muscle fibers are recruited by the nervous system. By incorporating weightlifting exercises that utilise heavier weights and lower repetitions (typically in the 1-6 rep range), a targeted stimulus can be applied to these fast-twitch fibers. This targeted recruitment encourages them to adapt and contribute more significantly to running performance. The result is a more powerful stride, improved efficiency on climbs, and a potent finishing kick when digging deep in the later stages of a race.
The benefits of lifting heavy extend beyond just short bursts of power. Strength training with heavier weights also leads to hypertrophy, an increase in muscle mass. While excessive muscle mass can be seen as detrimental for ultrarunners due to the added weight it carries (one of the biggest myths surrounding strength training for runners), strategically targeted hypertrophy can be advantageous as increased muscle mass translates to greater strength, which can improve running economy, and greater injury-resilience. This means that ultrarunners can generate the same amount of force with less effort, conserving precious energy reserves for the long haul.
Strong and Stable Core
A robust core, encompassing the muscles of the abdomen, lower back, and hips, serves as the foundation for proper running mechanics. It ensures stability and proper trunk alignment throughout the running motion, preventing excessive side-to-side movement and rotational forces that can lead to energy loss and potential injury.
When it comes to core stability, the fitness world (and the strength-conservative running world) has overplayed bodyweight core movements. Exercises like the bird-dog, planks, mountain climbers, Russian twists - to name a few - have made their way into every athlete's and fitness enthusiast's schedules as part of a 'core stability' routine. And there's nothing wrong with these.
However, while these bodyweight core exercises have their place, they often fall short in adequately challenging the core musculature, especially for ultrarunners seeking peak performance. Exercises like squats with heavy weights activate a wider range of core muscles to a much greater degree. A heavy carry (e.g., the farmer's walk) is another example. These exercises engage the core in a more functional way, mimicking the demands placed on it during running. The core muscles must work together to stabilise the spine against the heavy loads, resist unwanted twisting and bending, and transfer force between the upper and lower body throughout the movement. This translates to a stronger and more stable core that can better support the entire body during running, reducing injury risk and improving running efficiency.
With bodyweight exercises alone, it's extremely difficult to achieve these dynamics.
Stronger and Bouncier Springs
A cornerstone of efficient running is the stretch-shortening cycle (SSC). It describes a fundamental process where a muscle lengthens (eccentric contraction) before immediately shortening (concentric contraction) to generate explosive power. Imagine a spring being rapidly stretched and then released – that's the essence of the SSC in action.
The power for the SSC comes from the muscles involved in the lengthening and shortening phases, primarily the glutes, hamstrings and calves. And this is where power movements with heavy weights and plyometrics come into play. These exercises train the muscles involved in the SSC to perform this rapid stretch-shorten cycle with greater force and efficiency. While plyometrics can be viewed as more 'advanced' and associated with greater injury risks, basic weightlifting (but heavy) can train the SSC almost as effectively.
Compound lifts, performed with a weight that challenges you within the 1-6 rep range (as discussed earlier), are great for training the eccentric phase of the SSC, which can be done by simply 'slowing down' the lowering phase of these exercises, resulting in the muscles lengthening under load. This eccentric loading stimulates the stretch reflex, a neurological response that helps muscles contract more forcefully in the subsequent concentric shortening phase – the explosive push upwards from the squat or the powerful hip extension in the deadlift. Over time, with consistent training using appropriate weights, these muscles become better equipped to handle this stretch-shorten cycle with greater power output, translating to more forceful strides and improved running economy.
In essence, lifting heavy weights is a great way to provide a targeted stimulus to the muscles involved in the SSC, enhancing their ability to generate explosive power through this rapid lengthening and shortening cycle. This translates to a more efficient and powerful running style, which can reap immense benefits in all phases of a long race.
How Heavy Is Heavy?
Bodyweight exercises are a fantastic foundation for any runner. They improve core strength, stability, and overall muscular conditioning. However, for ultrarunners seeking peak performance, bodyweight exercises often fall short in terms of progressive overload. While bodyweight exercises can be challenging, they often reach a point where further progress becomes difficult. This is because they lack the ability to be progressively overloaded in a way that replicates the demands of ultrarunning (or any other sport, for that matter).
To answer the question 'how heavy is heavy', we need to define "heavy" using an objective measure. Most coaches agree (and is shown by research) that a weight that challenges you up to 6 repetitions can be termed as a heavy load.
There are, however, many other methods to determine the appropriate loading for strength. Some are objective while other methods are more subjective. Commonly employed methods to determine loading for heavy lifting are:
Rating of Perceived Exertion (RPE): Same as RPE in running, the more popular version of this scale ranges from 1 (very light) to 10 (maximal effort). For ultrarunners seeking strength gains, weights that push you to an RPE of 7-8 is a good target zone for weightlifting exercises.
Reps in Reserve (RIR): This is a measure of how many more reps can one possibly do without losing form, and without actually doing those reps. For example, an RIR of 2 means that with the same weight and without losing form, an athlete can do 2 more repetitions of the same exercise. For strength development in ultrarunning, weights and sets that keep you in an RIR range of 2-3 are prescribed, which also correspond to an RPE of 7-8.
Percentage of One-Rep Max (1RM): This method expresses weight as a percentage of your one-rep max, which is the heaviest weight you can lift for 1 repetition. For strength training in ultrarunning, a weight range of 60-80% of 1RM is appropriate for heavy lifting.
Ultrarunners Should Lift Heavy
Strength training with heavy weights isn't just about aesthetics (although that might be a welcome bonus!). It's about meticulously crafting a stronger, faster, and more efficient ultrarunner. By incorporating a strategic strength training program, athletes will not only dominate the trails, mountains, and distances, but they'll do it with superior form, less fatigue, and a body that can carry them further than ever before. If you're an ultrarunner who does not want to leave those performance gains unattended, start lifting heavy!
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