The importance of strength training for runners

Whether you’re a recreational runner, training for your first 5 km run, or chasing a marathon PR, strength training can be one of the most powerful and underutilized aspects of a runner’s program.
Many runners believe that lifting weight will have a negative impact on their running ability as they think it will make them “bulky”, slow, or increase fatigue.

The research says otherwise!

When strength training is properly prescribed and programmed, it enhances running economy, reduces the risk of injury, and improves performance across all levels of runners.

Improved Running Economy
Running economy is the energy demand required for any given running speed, representing how efficiently your body uses oxygen to maintain pace. Studies have shown that adding heavy resistance training to your program 2-3 times per week improves your running economy by 2-8% without increasing your body mass.

Strength training improves your neuromuscular efficiency, tendon stiffness, motor unit recruitment, and rate of force development. Stiffer tendons are able to store and release energy more efficiently (similar to a spring) which makes running feel easier and can mean faster race times.

Reduced Injury Risk
Running injuries are often caused by repetitive loading and insufficient capacity of body tissue. Strength training increases muscle strength, tendon resilience, and bone mineral density. Research in endurance athletes shows that structured resistance training reduces overuse injury risk by improving load tolerance.

The key areas of the body to strengthen in runners are the glutes, hamstrings, calves (especially soleus) and core/trunk stabilisers. This is especially important in new runners or those looking to get into running as early improvements in strength can dramatically reduce the likelihood of common running injuries like shin splints, IT band irritation, and patellofemoral pain.

Improves performance
Strength training enhances maximal force production. Maximal force production is a key determinant of running performance because every stride requires the application of force into the ground to generate forward propulsion. When a runner increases their maximal strength, each submaximal stride represents a smaller percentage of their total capacity. This lowers relative effort per step and delays neuromuscular fatigue during sustained efforts.
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How should you incorporate strength training into your routine?
Most runners should aim for 2 strength sessions per week for around 30-45 minutes. Focus on movements such as squats, lunges, deadlifts, calf raises, core stability and hip abduction. Competitive runners may benefit from heavier loading (3–6 rep ranges), while recreational runners can use moderate loads (6–10 reps) focusing on form and consistency.

However, everyone is different and our exercise physiologists can create a tailored program to your specific needs to help you get the most out of your training and achieve your running goals.

If you are interested in improving your running performance, book in with Josh for a running assessment.  

​Josh Frkic
Exercise Physiologist and Run Coach

References

Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 30(8), 2361–2368.
https://doi.org/10.1519/JSC.0000000000001316
Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845–865.
https://doi.org/10.1007/s40279-014-0157-y
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. Sports Medicine, 48(5), 1117–1149.
https://doi.org/10.1007/s40279-017-0835-7
Johnston, R. E., Quinn, T. J., Kertzer, R., & Vroman, N. B. (1997). Strength training in female distance runners: Impact on running economy. Journal of Strength and Conditioning Research, 11(4), 224–229.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877.
https://doi.org/10.1136/bjsports-2013-092538
Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527–1533.
https://doi.org/10.1152/jappl.1999.86.5.1527
Støren, Ø., Helgerud, J., Støa, E. M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087–1092.
https://doi.org/10.1249/MSS.0b013e318168da2f
Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: A systematic review. Journal of Strength and Conditioning Research, 22(6), 2036–2044.
https://doi.org/10.1519/JSC.0b013e318185f2f0
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