Strength Training Essentials for Runners
TL;DR
Strength training is non-negotiable for runners. It cuts injury risk by a third, improves running economy, and enhances performance without adding bulk. Focus on core work, anti-rotational movements, and unilateral exercises 2-4 times weekly. The myth that lifting makes you bulky is rubbish - it makes you a better, more resilient runner.
Table of Contents
If you're still one of those runners who thinks lifting weights will turn you into the Hulk, we need to have a serious chat.
I've seen this myth destroy more running careers than dodgy trainers and energy gels combined. The truth? Strength training isn't just beneficial for runners - it's absolutely essential. And I'm going to show you exactly why.
Why Every Runner Needs to Lift (Yes, Even You) 💪
Here's what happens when you ignore strength work: you become a one-trick pony. Sure, your cardiovascular system might be firing on all cylinders, but your muscles, joints, and connective tissues? They're basically held together with hope and good intentions.
Strength training (ST) appears to provide benefits to running economy, time trial performance and maximal sprint speed in middle- and long-distance runners of all abilities"
Beattie, Kris, et al. (2017)
I've watched countless runners hobble into my clinic, convinced they just need to "run through" their latest niggle. Nine times out of ten, the real culprit isn't their running technique or their fancy shoes - it's the glaring muscle imbalances they've been ignoring for months.
The game-changing benefits you can't afford to miss:
Strength training doesn't just make you stronger (though it absolutely does that). It transforms how efficiently you move. When your muscles coordinate properly, you'll find yourself conserving energy at your usual pace - like upgrading from a clunky old banger to a sleek hybrid car.
But here's the kicker: research shows that consistent strength training can slash your injury risk by nearly a third. Repetitive strain injuries? Cut by almost half. That's not just impressive - that's career-saving.
The Big Three: Where to Focus Your Efforts
Core Work That Actually Matters
Forget endless crunches. Your core isn't just your abs - it's your body's natural stabilising system. When I programme core work for runners, I'm thinking about anti-rotational strength and stability under fatigue.
The essentials:
- Planks (but make them count - quality over quantity)
- Single-leg Pallof presses
- Bridges that actually challenge your glutes
Slot these into your cool-down routine for 10-20 minutes, about 2-3 times weekly. Your lower back will thank you when you're grinding through mile 20 of your next marathon.
Anti-Rotational Movements: Your Secret Weapon
This is where things get interesting. As fatigue creeps in during longer runs, your form starts to deteriorate. Your trunk begins rotating, your knees cave inward, and suddenly you're running like you've had one too many at the pub.
Anti-rotational exercises train your obliques and deep abdominal muscles to keep everything locked in place, even when you're absolutely knackered. The Single-Leg Pallof Press isn't just a fancy name - it's injury prevention in action.
Unilateral Training: Because Running is Basically Controlled Falling
Here's something that'll blow your mind: running is essentially a series of single-leg hops. Yet most runners spend their gym time doing bilateral exercises like squats and deadlifts. That's like practising for a piano recital by playing the drums.
The unilateral essentials:
- Single-leg Romanian deadlifts
- Bulgarian split squats
- Single-arm rows
These exercises don't just build strength - they expose and correct the imbalances that bilateral movements can mask.
Building Your Strength Training Blueprint 🏗️
Frequency and Timing
The sweet spot for most runners? Two to four strength sessions per week, depending on where you are in your training cycle. Far from race day? Go for 3-4 sessions. As competition approaches, dial it back to 1-2 sessions to maintain strength without accumulating fatigue.
The eternal question: before or after running?
If your primary goal is running performance, do your strength work first. You'll have more energy to maintain proper form, and you'll be less likely to injure yourself with sloppy technique.
Studies have shown that maximum, explosive and mixed strength training during endurance training can have a positive role in improving running economy, but this improvement is easier to improve the performance of high-level long-distance runners"
Zhang, Yue. (2021)
Want to simulate race conditions? Run after lifting. There's something beautifully masochistic about learning to maintain form on tired legs - it's like a dress rehearsal for when things get properly grim in the later stages of a race.
Progressive Overload: The Non-Negotiable Principle
Your body adapts quickly, so what challenges you today won't challenge you in six weeks. Start with bodyweight movements if you're new to this game, but don't stay there forever. Progressive overload - gradually increasing the demands on your muscles - is what separates effective training from expensive gym membership fees.
Debunking the Myths That Hold Runners Back
"I'll Get Too Bulky"
This one makes me laugh every time. You know what makes runners bulky? Sitting on the sofa eating biscuits, not lifting weights. Endurance training naturally promotes a lean physique, and strength training complements this beautifully.
The type of strength training I prescribe for runners - focusing on functional movements with moderate loads - builds strength and power without adding unnecessary bulk. You'll get stronger, not bigger.
"Distance Runners Don't Need Strength Training"
This myth has probably ended more running careers than anything else. Distance running is incredibly demanding on your musculoskeletal system. Every step creates forces equivalent to 2-3 times your body weight. Without adequate strength, something's going to give - and it's usually your knees, hips, or lower back.
Your Action Plan
| Training Phase | Strength Sessions/Week | Focus |
|---|---|---|
| Base Building | 3-4 | Foundation strength, movement quality |
| Peak Training | 2-3 | Maintenance, injury prevention |
| Taper/Race Week | 1-2 | Form maintenance, reduced intensity |
Start with 2-3 sessions per week, focusing on the big three areas I've outlined. Each session should include a dynamic warm-up, your main strength exercises, and some mobility work to finish.
Remember: consistency trumps intensity every single time. I'd rather see you doing 20 minutes of quality strength work three times a week than one epic two-hour session followed by three weeks of nothing.
The bottom line? Strength training isn't an optional extra for serious runners - it's as fundamental as your running shoes. Get it right, and you'll run faster, longer, and with fewer injuries. Ignore it, and you're basically playing Russian roulette with your running career.
Now stop making excuses and start lifting. Your future self will thank you when you're still running strong years from now. 🏃♂️
References
Beattie, Kris, et al. "Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review." Sports Medicine, vol. 47, no. 6, 2017, pp. 1117-1149.
Zhang, Yue. "Influence of Anti-group and Endurance Training on the Running Economy of Long-distance Runners and the Design and Application of Anti-group Training Scheme." International Conference on Sports Science and Human Health, 2021.
