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Strength training isn’t just for building muscle – it’s a game changer for runners.

While many focus on mileage and pace, adding strength work can enhance your performance and injury prevention.

Building power, resilience, and efficiency through strength training can transform your running.

So, how does strength training make you a better runner?

P.S. I’ve launched a new bundle, with all my training plans here for £49.

The Main Feature

Part 1: The Physiological Benefits of Strength Training for Runners

Strength training is a powerful tool for runners, offering benefits that extend well beyond muscle building. For elite and recreational runners alike, adding resistance exercises enhances biomechanics, improves power output, and helps prevent common overuse injuries. Running alone provides a unique cardiovascular and muscular endurance challenge, but it lacks the varied stimuli required to build strength in stabilizing muscles and connective tissues—both critical to sustainable, injury-free performance.

One of the primary ways strength training benefits runners is by increasing muscle fiber recruitment, particularly in muscles central to the running motion, such as the glutes, hamstrings, and calves. With greater fiber recruitment, these muscles can produce more force, reducing the strain placed on smaller stabilizing muscles. This not only boosts power but also allows these larger muscles to absorb impact forces that otherwise transfer to tendons and ligaments, which are more prone to injury in high-mileage runners. Compound exercises like squats, lunges, and deadlifts are especially effective here, providing targeted activation of major muscle groups and reinforcing biomechanical alignment for stronger, more stable strides.

Strength training also contributes to better running economy, allowing runners to conserve energy while maintaining pace. Studies show that a well-rounded strength regimen can improve how efficiently muscles use oxygen at a given speed, helping athletes extend their endurance during longer races. These gains stem from both increased muscle fiber activation and the development of more efficient energy pathways within muscle cells, such as enhanced mitochondrial density. When runners use less energy to sustain each stride, they experience less muscular fatigue and reduce the risk of injuries tied to overexertion.

A significant yet often overlooked benefit of strength training is injury prevention. Running exerts considerable repetitive strain on the musculoskeletal system, especially in vulnerable joints like the knees and hips. Strength training helps build resilient muscle and connective tissues, such as tendons and ligaments, that support these joints. For instance, runners who consistently train the muscles around the knees and hips (quads, glutes, hamstrings) create a buffer against injuries like patellar tendinitis and iliotibial (IT) band syndrome, both of which are common overuse injuries stemming from muscle imbalances. Exercises that focus on single-leg stability and movement—such as split squats and single-leg deadlifts—are especially effective because they mimic the running gait, improving muscle coordination and balance while reducing asymmetry, a frequent culprit behind many running injuries.

Additionally, core strength is paramount for runners, as it provides the stabilization needed to maintain proper posture and reduce excessive motion that can lead to injury. A strong core, including the deep stabilizing muscles around the pelvis and spine, helps maintain a stable midline and minimizes unnecessary rotation during each stride. This enhanced stability decreases strain on the lower back, hips, and knees. Core exercises like planks, Russian twists, and anti-rotation exercises (e.g., Pallof presses) work to fortify these muscles, allowing runners to maintain better posture and reducing the cumulative wear that often leads to repetitive stress injuries.

In summary, strength training not only boosts running power and efficiency but also fortifies the musculoskeletal system to resist the high-impact demands of running. By enhancing muscle fiber recruitment, improving running economy, and building durable, injury-resistant tissues, strength training lays a foundation for long-term performance and health, empowering runners to train harder and race faster without compromising their bodies.

T-1: Mental Preparation

Part 2: Strength Training Principles for Runners

A strategic strength routine for runners focuses on functional exercises that reinforce the biomechanics of running. This includes exercises that prioritize force production, joint stability, and muscular endurance rather than size, as increased mass can interfere with speed and endurance. Elite athletes should aim for multi-joint, compound movements to activate multiple muscle groups at once, replicating the dynamic patterns seen in running.

1. Functional, Compound Movements
   Compound exercises like squats, lunges, and deadlifts activate primary muscle groups along with stabilizers, preparing muscles and joints to handle repetitive impact. Single-leg exercises, such as single-leg deadlifts and Bulgarian split squats, are particularly effective as they replicate the one-leg stance of running, promoting balance, symmetry, and even muscle activation. For example, studies show that single-leg exercises activate the gluteus medius, essential for hip stability and reducing knee valgus—a risk factor for injury.

2. Core and Stability Training
   A strong core stabilizes the spine and reduces torsional stress on the lower body, allowing runners to maintain an upright, efficient posture. Core strength exercises like weighted planks, Russian twists, and anti-rotation movements (e.g., Pallof presses) specifically target muscles around the spine and pelvis, crucial for elite runners covering long distances. Improved core stability minimizes excess movement, meaning less energy is expended on unnecessary upper body rotation, enhancing running economy.

3. Plyometric and Explosive Training
   Plyometric exercises such as box jumps, power skips, and lateral bounds are designed to increase the rate of force development, essential for powerful strides and faster push-offs. This type of training capitalizes on the stretch-shortening cycle, where muscles briefly store elastic energy before forceful contraction. Research confirms that plyometric training improves neuromuscular coordination and stride power, allowing elite runners to generate higher forces with each step. This translates to a quicker cadence and improved acceleration when needed, particularly beneficial in races with varied terrain or sudden pace changes.

4. Low-Volume, High-Intensity Protocols
   Elite runners benefit from a strength regimen focusing on low-rep, high-intensity lifts (e.g., three sets of 4–6 reps at 80% of max load). This approach builds strength without hypertrophy, preventing the added bulk that could negatively impact speed. The high intensity also promotes muscular endurance and neural adaptation, crucial for maintaining force production over extended distances.

Part 3: Integrating Strength Training with Running

Incorporating strength training effectively requires a nuanced approach, particularly for elite athletes who need to balance multiple high-intensity workouts while optimizing recovery. Elite runners can leverage periodization—adjusting strength intensity in sync with race seasons and mileage demands—to make strength gains without sacrificing running performance.

1. Training Frequency and Scheduling
   For elite athletes, two to three strength sessions per week can yield significant benefits, though scheduling is crucial. Ideally, strength work should coincide with lighter run days to allow focused recovery on rest days or following intense run sessions. Many athletes find success by scheduling lower body strength training after speed work, allowing the legs to fully recover during easier run or recovery days.

2. Periodization and Seasonal Adjustments
   In the off-season or during base-building phases, runners can prioritize heavier strength work to build foundational power and address weaknesses. However, during peak racing periods, strength work should transition to maintenance, focusing on lighter loads and higher repetitions (e.g., 12–15 reps) to avoid interfering with critical run sessions. Proper periodization ensures strength is built progressively without overtaxing the body or increasing the risk of injury.

3. Nutrition, Recovery, and Adaptation
   Effective strength training requires additional nutritional support to optimize recovery. Protein intake should increase to around 1.6–2 grams per kilogram of body weight daily for elite athletes, aiding in muscle repair and supporting the demands of dual training sessions. Carbohydrates are also essential for glycogen replenishment, especially on days with back-to-back strength and running workouts. Hydration and sleep are crucial for tissue repair, as strength work creates micro-tears in muscles that require downtime to heal and adapt.

4. Monitoring and Progressive Overload
   Regular progress tracking allows runners to assess the effectiveness of their strength training program. Runners can increase weights or introduce more complex movements, such as single-leg weighted exercises, as their body adapts. Elite athletes should use performance metrics like running economy and race results to evaluate gains from their strength work, looking for improvements in speed, stability, and injury prevention over time. Monitoring should include both subjective metrics (fatigue levels, perceived exertion) and objective measures like power output and time to fatigue.

Conclusion

For elite runners, strength training is a powerful tool that enhances biomechanical efficiency, boosts power, and minimizes injury risks. By focusing on functional movements, periodizing intensity, and supporting strength gains with proper nutrition and recovery, runners can tap into the vast benefits of strength training without compromising their endurance focus. The resulting improvements in power, resilience, and overall performance allow runners to maximize potential, protect against injury, and reach new levels of athletic achievement. Whether aiming for a personal best or training for high-mileage events, strength training provides the physical and mental edge needed to excel.

So that’s how strength training can enhance your running.

Coaches Corner

Workout of the Week: 60-Minute Strength Booster for Runners

Strength training is a vital part of a runner's routine, improving muscle endurance, stability, and resilience to injury. This 60-minute strength workout focuses on key muscle groups that support efficient running form and power, blending high-intensity intervals with functional movement to support a runner’s unique needs.

Total Duration: 60 minutes

Workout Structure:

Minutes 0-10: Warm-Up

• Begin with dynamic stretches: leg swings, lunges with twists, and bodyweight squats.

• Follow with light jogging or high knees in place to elevate heart rate gradually.

• Focus: Prepare your muscles, activate your core, and get the blood flowing to prime your body for strength work.

Minutes 10-25: Lower Body Power

• 3 x 4-minute circuit (1 minute each exercise with 1 minute rest after each circuit):

  • Weighted Goblet Squats (target glutes and quads)

  • Walking Lunges with Dumbbells (emphasize balance and single-leg strength)

  • Step-Ups on a bench or box (alternate legs, focusing on hip engagement)

  • Calf Raises (for strong, responsive lower legs)

• Focus: Build strength in the primary muscles used in running, improving power and stability in each stride.

Minutes 25-45: Core and Stability Work

• 3 x 5-minute sets (30 seconds each exercise, repeat twice per set, with 1-minute rest between sets):

  • Plank with Leg Raises (alternate legs to engage core and glutes)

  • Russian Twists with weight (focus on controlled movement for rotational core stability)

  • Side Planks (30 seconds each side, for lateral stability)

  • Single-Leg Deadlifts (to enhance balance and hamstring strength)

• Focus: Enhance core stability and single-leg control, both crucial for maintaining form, especially on longer runs.

Minutes 45-60: Mobility and Cool Down

• Stretching Routine: Hold each stretch for 45 seconds with focus on hamstrings, hip flexors, calves, and glutes.

• Foam Roll (if available) on quads, IT band, calves, and lower back to release tightness and improve recovery.

• Focus: Aid muscle recovery, improve flexibility, and reduce post-workout soreness.

Additional Tips:

• Form First: Quality is key in strength training. Focus on controlled movements and proper alignment to avoid injuries and maximize benefits.

• Breathing: Don’t hold your breath; keep breathing through each movement to maintain steady oxygen flow.

• Recovery: Pair this strength workout with a light run or rest day to allow your muscles to recover and adapt.

This strength workout for runners is designed to enhance your stability, power, and muscle endurance, creating a solid foundation for both speed and longevity in your running routine.Thank you for reading this week’s newsletter. The best way to support the newsletter is to subscribe to our new membership programme or share the newsletter: