Over the years I have had
the complaint that “my butt and thighs are getting big” during heavier strength
phases of training from my running clients. Heavier strength phases would
normally be sets of five reps for our big (barbell squat, deadlift, bench press)
movements. Strength training inherently does have a side effect of muscle
growth, but not at such a fast rate that your jeans will be tighter a few days
after a squat session.
Runners also need to be reminded that their running sessions will apply much more training volume (higher volume will lead to more muscle growth) than the lower rep strength phase. Let’s look at some simple math to make this point:
Strength training: 4sets 5reps, barbell squats 65, 70, 75, 80#
During the strength training workout, 1,450# is lifted during this movement. And, for those who feel the need to account for body weight (this example is using 130#), 4,050# is lifted during this movement.
Running: 130# runner going 10miles (20k steps) or 5miles (10k steps)
Running ten miles is roughly 20 thousand steps, on a 130# runner, creates 1.3million pounds of force per leg during the run. And, a five-mile run (10k steps) would create 650,000 pounds of force per leg. General hypertrophy training: 25# goblet squat 4sets 15reps twenty-five-pound goblet squat performed 15 times over four sets is 1,500# lifted during that session. And, if we account for bodyweight, 9,300# would have been lifted.
Runners also need to be reminded that their running sessions will apply much more training volume (higher volume will lead to more muscle growth) than the lower rep strength phase. Let’s look at some simple math to make this point:
Strength training: 4sets 5reps, barbell squats 65, 70, 75, 80#
During the strength training workout, 1,450# is lifted during this movement. And, for those who feel the need to account for body weight (this example is using 130#), 4,050# is lifted during this movement.
Running: 130# runner going 10miles (20k steps) or 5miles (10k steps)
Running ten miles is roughly 20 thousand steps, on a 130# runner, creates 1.3million pounds of force per leg during the run. And, a five-mile run (10k steps) would create 650,000 pounds of force per leg. General hypertrophy training: 25# goblet squat 4sets 15reps twenty-five-pound goblet squat performed 15 times over four sets is 1,500# lifted during that session. And, if we account for bodyweight, 9,300# would have been lifted.
The mathematics may not be
perfect, but this does show that running creates great stress on the body. And can cause muscle growth in the lower body
during heavy phases of running. So,
please learn how to properly perform the multi-joint barbell movements, add a
little more weight once in a while, do it consistently, and get stronger.
