Strength Training for Runners: The Science-Backed Path to Faster, Stronger, More Resilient Running
If you’re a dedicated runner aiming to unlock your next level, whether you’re chasing a new 10K PR, prepping for a marathon, or simply want to run stronger for longer, strength training should be an integral part of your training. Research shows that implementing strength and conditioning training into your running routine will enhance your running economy, improve speed and power, and lower the risk of injury.
Why Strength Training Matters for Runners
Many runners ask: Does strength training help running? The answer is a resounding yes. Scientific research consistently shows that adding a structured strength program for runners to your routine leads to:
Improved running economy (using less energy at a given pace)
Greater power and speed
Lower risk of common injuries
Enhanced resilience for tough training blocks or competitions
Strength training isn’t just for sprinters or gym enthusiasts; it’s essential for anyone serious about running performance.
How Strength Training Improves Running
Boosts Running Economy: Heavy resistance and explosive (plyometric) exercises help your muscles and tendons store and release energy more efficiently, so you run faster with less effort.
Builds Durability: Stronger muscles and connective tissues mean you’re less likely to suffer from overuse injuries like runner’s knee, IT band syndrome, or shin splints. By loading tissues in at different angles and ways we add variety and robustness to the movement patterns.
Increases Power: Well-designed strength workouts for runners improve your ability to push off the ground quickly and forcefully, translating to better acceleration, hill running, and sprint finishes.
Better force absorption: Increased strength helps with absorbing the impact of each landing. While especially important for those doing lots of trail-running and downhill running, this is also a crucial element in staying fit for regular runners.
What Strength Training Should Runners Do?
You don’t need to become a bodybuilder, or spend hours in the gym. The main target is to build lower-body strength and robustness, improve power, create the needed core and postural stability and do some general upper body work to keep the body healthy. The most effective strength exercises for runners focus on:
Compound lifts: Squats, deadlifts, lunges, and step-ups build functional strength.
Single-leg work: Running is a single-leg sport; exercises like split squats and single-leg deadlifts develop balance and address imbalances.
Core stability: Planks, anti-rotation presses, and carries protect your spine and improve posture.
Plyometrics: Skipping, bounding, and box jumps enhance explosiveness and tendon health.
Mobility and activation: Dynamic warm-ups and targeted mobility drills keep you moving well.
How to Combine Strength Training and Running
To determine how much strength training you should do you should take into account the amount of running you currently do and the need you have for it. During off-seasons you can dedicate more time to building foundational qualities like strength and power, than you can during heavy training blocks and competition tapers. Also, if you’re already very strong and powerful, you’ll likely just need 1 or 2 maintenance sessions a week. However, if you’re someone who has a lot of opportunities when it comes to improving strength than you’ll want to dedicate more of your training time towards it.
Timing matters. For most runners, 2–3 strength sessions per week is ideal. Here’s how to fit it in:
On non-running days: Dedicate a session to strength and mobility, this is often the preferred choice
On easy run days: Add a short strength session after your run (not ideal but possible).
During heavy run weeks: Focus on maintenance (lower volume, keep intensity).
Key tip: Quality over quantity. A well-structured 30–45 minute session is more effective than hours of unfocused work.
Sample Strength Workout for Runners
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Frequently Asked Questions
Q: Will strength training make me “bulky” or slow?
A: No. Runners typically gain lean muscle and power, not mass. The right program enhances speed and efficiency.
Q: Should I do strength before or after running?
A: If running performance is your priority, run first. If strength is your main focus that day, lift first. Avoid hard strength and hard run sessions back-to-back. For the least interference, strength and running should be done on different days, but combining them is better than not doing it at all.
Q: Can I do strength training at home?
A: Yes, bodyweight exercises might still provide results for beginners. However, after a while you’ll need additional resistance for strength training to remain effective. Which is why I often advice investing in a gym or some free-weights at home.
Q: How often should runners strength train?
A: Most runners benefit from 2–3 strength training sessions per week, focusing on total-body movements and core work.
Q: What strength training is best for running speed?
A: Exercises that emphasize force production and coordination, like split squats, power cleans, and plyometrics, help increase stride efficiency and speed.
Q: Can I combine strength training and running?
A: Yes! It is a great combination. Doing extra strength training will often improve your running economy. Ideally the strength and running training will be done separately for the best effect, but even doing them in the same session can still provide benefits.