As runners, we often focus on our miles, speed, and endurance, but incorporating strength training into your routine is crucial for maximizing performance and minimizing injury risk. At the heart of an effective strength training program are compound exercises—movements that engage multiple muscle groups and joints. In this post, we’ll explore why compound exercises are foundational to your training, how to effectively integrate them into your routine, and the role of progressive overload in maximizing their benefits.

Why Compound Exercises?

1. Maximize Efficiency

Compound exercises allow you to work multiple muscle groups at once, making your workouts more efficient. Instead of spending hours at the gym, you can accomplish more in a shorter time. A study published in the “Journal of Strength and Conditioning Research” found that compound exercises can lead to greater overall muscle activation compared to isolation exercises (Wernbom et al., 2007). You could program a workout routine solely out of compound movements if you wanted to.

2. Build Functional Strength

Runners benefit from strength that translates into better performance on the track. Compound movements mimic the patterns we use in running, helping to develop functional strength. For example, squats engage the quads, hamstrings, and glutes—all essential for powering your stride. Research shows that strength training with compound movements can significantly improve running economy (Römer et al., 2016). Also focusing on unilateral movements are important for runners as we are constantly on one foot or in the air. Split squats and single leg box squats are great to incorporate in your workout routine.

3. Boost Metabolism

Engaging multiple muscle groups leads to increased energy expenditure both during and after your workout. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), helps you burn more calories even after you’ve left the gym. A study in the “International Journal of Sports Medicine” indicates that compound exercises lead to a greater metabolic boost than isolated movements (Hoffman et al., 2010). This is why you need to make sure you’re eating enough to fuel your workouts and runs.

4. Improve Coordination and Stability

Compound exercises challenge your coordination and balance, which are critical for runners. Movements like deadlifts and bench presses require the body to stabilize itself while lifting, improving overall body awareness. This enhancement in coordination can translate into better running form and efficiency. Core strength is crucial for good form whether you’re running or lifting and compound movements engage to core and build strength and stability

5. Enhance Core Strength

Many compound exercises, such as squats and deadlifts, engage your core muscles, contributing to a stronger midsection. A robust core is vital for maintaining posture and stability during runs. According to a study published in the “Journal of Strength and Conditioning Research”, strong core muscles are associated with improved running performance and reduced injury rates (McGill, 2010). It’s more than just having a visible six pack. You want a strong and stable core which compound lifts and deep core work will help build.

The Importance of Progressive Overload

Progressive overload is essential for continued strength gains. This principle involves gradually increasing the weight, frequency, or intensity of your workouts. With compound exercises, this can mean adding more weight to your squats or increasing the number of reps or sets over time. Research shows that progressive overload is key to muscle adaptation and growth (Schoenfeld, 2010).

Without progressive overload, your body adapts to the stress placed on it, leading to a plateau in strength gains and performance. Therefore, regularly assessing and adjusting your workouts is crucial for ongoing progress. Having a coach that does this is really helpful to keep you on track and making progress.

Incorporating Compound Exercises into Your Routine

To get started with compound exercises, incorporate 2-3 movements at the beginning of your workout, followed by accessory and unilateral exercises. Here’s a sample routine:

Sample Leg Workout (about 1 hour)

1. Compound Exercises (Start Your workout)

- Back Squats: 3-4 sets of 5-8 reps

- Deadlifts(conventional, sumo, or trap): 3-4 sets of 5-8 reps

2. Accessory Exercises (Isolate on specific muscles)

- Goblet squat: 3 sets of 10-12 reps

- Hamstring curl machine: 3 sets of 10-12 reps

3. Unilateral Exercises (Focus on stability)

- Bulgarian split squats: 3 sets of 10-12 reps (each leg)

- Single leg RDL: 3 sets of 10-12 reps (each leg)

Incorporating compound exercises into your strength training routine not only maximizes efficiency but also builds functional strength, boosts metabolism, improves coordination, and enhances core stability. Remember to embrace the principle of progressive overload to keep challenging your body and making strides in your running performance. By focusing on compound movements, you’ll create a solid foundation for your overall fitness and running success. If you need assistance with this or have questions, reach out via the contact us page or message me on Instagram (@christina.fit_)! I’m here to help YOU!

References

- Wernbom, M., Augustsson, J., & Thome, J. (2007). The influence of frequency, intensity, volume, and mode of strength training on muscle hypertrophy. “Journal of Strength and Conditioning Research”.

- Römer, J., et al. (2016). Strength training improves running economy in recreational runners. ‘‘Journal of Strength and Conditioning Research”.

- Hoffman, J. R., et al. (2010). A comparison of the metabolic effects of strength training and cardiovascular exercise. “International Journal of Sports Medicine”.

- McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. “Journal of Strength and Conditioning Research”.

- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. “Journal of Strength and Conditioning Research”.