Why Strength Training Is Essential for Runners
Strength training is essential for runners. Improving running performance, enhancing running economy, and reducing risk of injury are just a few of the benefits strength training can provide for runners. The key is not just doing random exercises. The type of strength work, the loading strategy, and the consistency of the program all matter.
Quick answer: Strength training is essential for runners because it supports three major benefits that matter most: faster running performance, improved running economy, and reduced injury risk. Done correctly, it helps runners get stronger without wasting time on the wrong type of lifting.
Why Strength Training Matters for Runners
Most runners have added some strength work into their routines at some point, or at least for a short period of time, but a lot of runners are not doing the right type of strength work. There are some important keys to tailor your strength program to maximize the benefits according to research.
Faster Running Performance
A 6-week strength training program performed 2–3 times per week has been shown to improve running performance. Research has shown meaningful improvements in race distances like 3K to 5K when runners consistently follow an appropriate strength program.
Improved Running Economy
Strength training can improve running economy, which means using less energy at a given pace. That matters whether you are trying to race faster, feel stronger late in a run, or simply become a more efficient runner over time.
Reduced Risk of Injury
Strength training also appears to reduce injury risk. A systematic review and meta-analysis found that strength training could reduce overuse injury risk by up to 50%, which is a major reason runners should not ignore it.
What the Research Shows
A 6-week strength training program 2–3 times per week resulted in faster running performance and improved running economy. The research showed significant improvements in 3km to 5km distances with a strength training program. Much like distance running, consistency is a key factor when it comes to strength work. It does not happen overnight. Therefore, it is critical to not only implement a strength program but stick with it.
Strength training also reduces your risk of injury. A systematic review and meta-analysis study showed that strength training could reduce the risk of overuse injury by up to 50%. The study pointed out that there was some outlying data, but it consistently showed favorable benefits in terms of injury reduction. From personal experience as a high school track and field and cross country coach, I have noticed a tremendous decrease in major injuries in distance runners from implementing strength work.
The big takeaway: Strength training is not just about getting stronger in the gym. For runners, the goal is better transfer to running performance, better efficiency, and a more durable body that can tolerate training.
How Runners Should Strength Train
When performing strength training in distance runners, there is a myth that persists that the training should be low weight and high repetition. The benefits listed above were not able to be replicated by research with high repetition training. Distance runners build muscular endurance by running, so we do not need to train that aspect with our strength work. Instead, we are looking to add strength with our strength program.
To do this, you should focus on doing 3 sets of an exercise with 6–12 repetitions with ample recovery between sets, usually 2–3 minutes. You should pick an appropriate weight that makes the set challenging for you.
Exercise Selection for Runners
When it comes to exercise selection, you should pick exercises that target the hips, legs, core, and calves. I like to pair exercises that work different areas to maximize time when doing strength sessions. It is also important to note that what is right for one runner might not be right for another runner. It may take some trial and error with the exercises to decide what exercises work best for you and your body.
A smart program should include a mix of lower-body strength, single-leg work, calf strength, posterior chain work, and trunk stability. The goal is not to make things more complicated than necessary. The goal is to choose exercises that build qualities that actually matter for running.
Where to Find Runner Strength Workouts
If you want examples of strength workouts for runners, the easiest place to start is the Strength For Runners library. That page includes follow-along workouts and runner-specific strength sessions that fit the general parameters discussed above.
Frequently Asked Questions About Strength Training for Runners
How often should runners strength train?
A good starting point is 2–3 times per week. That is enough to build strength without taking away too much from the running side if the plan is organized well.
Should runners do high reps with light weight?
Not if the goal is to get the benefits highlighted here. Runners already build endurance through running. Strength work should focus more on actually getting stronger.
What muscles should runners train?
Runners should focus on the hips, legs, calves, and core. Single-leg strength, calf strength, posterior chain work, and trunk stability all matter.
Can strength training reduce running injuries?
Yes. Research has shown favorable effects on injury reduction, including large reductions in overuse injury risk in some data sets.
Does strength training improve running economy?
Yes. That is one of the biggest reasons it matters for runners. Better running economy means better efficiency at a given pace.
References
- Yamamoto LM, Lopez RM, Klau JF, Casa DJ, Kraemer WJ, Maresh CM. (2008) The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. J Strength Cond Res. 22(6):2036–44.
- Karsten B, Stevens L, Colpus M, Larumbe-Zabala E, Naclerio F. (2016) The Effects of a Sport-Specific Maximal Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-km Race Performance. Int J Sports Physiol Perform. 11(1):80–85.
- Lauersen JB, Bertelsen DM, Andersen LB. (2014) The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 48(11):871–877.
- Mikkola J, Vesterinen V, Taipale R, Capostagno B, Häkkinen K, Nummela A. (2011) Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. J Sports Sci. 29(13):1359–1371.
Want Runner-Specific Strength Workouts?
Browse the Strength For Runners library for follow-along workouts and exercises built specifically for runners.
View Strength For Runners