Benefits of Workout Splits for Runners

Strength training is a valuable component of any runner’s training program. It develops physical resilience, systematically improves motor control and increases force output which leads to greater projection with every stride.

I commonly hear that athletes are following split strength programs in the gym. Split programs are where certain muscle groups and/or movement patterns are performed on separate days. I prefer athletes to complete balanced strength sessions where most primal movement patterns are performed. Split programs have their origins in bodybuilding and are popular in gym culture, which is why athletes find themselves following them. However, bodybuilding is very different to strength training for speed. In this blog post, I explain how split training could be utilised effectively for an athlete.

General benefits of split strength workouts

It is important to understand where strength training fits into a runner’s schedule. It is a complimentary training method that should not, usually, be prioritised over running. No surprises here; to get better at running, you must run. Strength training is at the ‘non-specific’ end of the specificity spectrum because it doesn’t closely mimic the action of running, nor does it have the same energy system profile. That said, there are certain exercises and strength training formats that are slightly more closely related to running.

With this in mind, strength training for runners can be quite diverse, which provides hugely valuable mental and physical variety for athletes. Strength training workouts can be varied in several ways. Most commonly, coaches will vary the exercises performed. Rep ranges, numbers of sets and rest periods can also be subtly changed (whilst still being relevant to running), and so can the format of a workout, for example, by introducing supersets, trisets or giant sets. This is one major reason why split workout programs can be beneficial in a runner’s training schedule.

The general premise of split programs is that you don’t hit all muscle groups through all movement patterns in the same session. This is a common training method in the bodybuilding community because individuals can push a muscle group, or groups, very hard before a long period of recovery whilst still training other muscle groups. I don’t think this is a very good reason for runners to do a split program, because strength training should not be this intense. However, splitting strength workouts can be useful for runners because you can optimally manage fatigue in muscle groups during the training week. In addition, you can strength train ‘little and often’, instead of performing one or two hour-long strength workouts every week.

What benefits does the push-pull strength workout split offer runners?

To begin with, a push-pull workout split can be beneficial for runners as a novel training stimulus, both physically and mentally. In addition, this split can allow for the entire body to be trained through the training week ‘little and often,’ i.e. 20 minutes of a ‘pulling’ workout twice per week after running-based sessions, and the same for a ‘pushing’ workout.

Example workout:

Monday – yoga (recovery) and 30 minutes of ‘push’ workout.

Tuesday – track session and 30 minutes of ‘pull’ workout.

Wednesday – off.

Thursday – track session and 30 minutes of ‘push’ workout.

Friday – swimming (recovery) and 30 minutes of ‘pull’ workout.

Saturday – off.

Sunday – hills session.

What benefits does the upper-lower body strength workout split offer runners?

As with the push-pull split, an upper-lower split can, quite simply, offer physical and mental variety for a runner. In addition, it offers an opportunity to strength train ‘little and often’. There is also a unique benefit, which is the management of fatigue in the legs. Athletes may prefer to perform a lower body strength workout after running-based sessions. This is because the legs get as much recovery as possible before the next run. Upper body strength training could then be performed closer to runs because having slightly sore muscles in the upper body is less likely to impede run performance. Other athletes may prefer to perform lower body strength training on days between runs as a way of ‘activating’ muscles in readiness for the next day’s run. Every athlete is different.

Example workout:

Monday – swimming (recovery) and 30 minutes of ‘upper’ workout.

Tuesday – track session and 30 minutes of ‘lower’ workout.

Wednesday – off.

Thursday – track session and 30 minutes of ‘lower’ workout.

Friday – circuit training (recovery) and 30 minutes of ‘upper’ workout.

Saturday – off.

Sunday – hills session.

In summary, my strong preference with strength training is to ‘cover most bases’ with every visit to the gym, regardless of workout duration. However, split workouts can be beneficial in certain circumstances. There is no ‘one size fits all’ approach to fitness and performance, and there will be occasions where a split program allows for ‘little and often’ training and smart management of fatigue during the training week. In addition, coaches should never underestimate the value of simply varying training.

Tom Berry is an Exeter-based running coach, specialising in track and field sprints, and a personal trainer.