Why Strength Training Makes You a Better Runner

Many runners assume that the best way to improve running performance is to run more. While consistent running is essential, scientific research is clear on one point. Runners who incorporate strength training become faster, more efficient, and more resilient than those who only run.

Strength training is one of the highest value additions to a running routine. It improves running economy, reduces injury risk, enhances muscular power, supports good form, and helps runners maintain their performance as they age.

This article explains the science behind why strength training works, the benefits supported by research, and how runners of all levels can implement it.

If you want a customised running plan that incorporates strength sessions in a simple, beginner friendly way, you can generate one at:
👉 https://movespire.com

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1. Why running alone is not enough

Running is a repetitive, impact based movement. Every step places 2 to 3 times your body weight in force through your legs. Stronger muscles, tendons, and connective tissues can absorb and distribute this force more efficiently.

But most recreational runners have muscle imbalances or weaknesses that accumulate over time. These weaknesses are not always noticeable when fresh, but they appear during fatigue, long runs, or higher intensity workouts.

Strength training fills this gap by reinforcing the body in ways that running cannot. Running improves cardiovascular fitness, but strength training improves structural fitness. A balanced runner needs both.

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2. Strength training improves running economy

Running economy is one of the strongest predictors of endurance performance. It measures how much oxygen you use at a given speed. Better economy means you can run faster using less effort.

Scientific evidence

A major meta analysis in the Journal of Strength and Conditioning Research (Blagrove et al., 2018) concluded:

• Strength training improves running economy by 2 to 8 percent
• Improvements occur within 6 to 12 weeks
• Benefits appear in recreational and competitive runners
• Strength training does not negatively affect VO2 max

Another meta analysis in Sports Medicine (Yamamoto et al., 2008) found that strength and endurance training combined produce better endurance performance than endurance training alone.

Why running economy improves

Strength training enhances:

• Force production: you push off more efficiently
• Neuromuscular coordination: your stride becomes more stable and controlled
• Muscle stiffness and elasticity: tendons store and return energy more effectively
• Stride mechanics: less wobble, less wasted motion

The body becomes more efficient, meaning you can run the same pace while feeling less fatigued.

Movespire Tip: Running economy improves most when runners lift consistently and keep the program simple. You do not need complex gym routines.

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3. Strength training reduces injury risk

Running related injuries are extremely common. Studies estimate that 30 to 60 percent of recreational runners experience at least one injury each year.

Strength training dramatically lowers this risk.

Scientific evidence

A landmark review published in the British Journal of Sports Medicine (Lauersen et al., 2014) found:

• Strength training reduces sports injuries by up to 68 percent
• Overuse injuries decrease by more than 50 percent
• Strength work is significantly more effective than stretching alone

Why injuries decrease

Strength training reinforces the main load bearing tissues used in running:

• Muscles
• Tendons
• Ligaments
• Connective tissues

This improves:

• Shock absorption
• Joint stability
• Running mechanics
• Load tolerance

Stronger tissues break down less under repetitive stress. Your body becomes more durable and capable of handling higher mileage, faster speeds, and longer races.

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4. Strength training improves speed and power

Running may feel like an endurance sport, but every stride is fundamentally a power movement. Faster runners generate more force in shorter contact times.

Scientific evidence

A study from the Scandinavian Journal of Medicine and Science in Sports (Storen et al., 2008) found that maximal strength training improved:

• Running economy
• Maximal aerobic speed
• Time to exhaustion

Another study showed that plyometric training enhances neuromuscular power, which translates into quicker, more efficient strides.

Why speed improves

Strength training increases:

• Rate of force development
• Stride propulsion
• Stride stiffness
• Ground contact efficiency

This means:

• Better uphill running
• Stronger race finishes
• Improved ability to accelerate
• Faster pace at the same heart rate

Even long distance runners benefit significantly from enhanced muscular power.

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5. Strength training helps maintain good form under fatigue

Most running injuries and performance drops happen when fatigued. Muscles lose their ability to stabilise the hips, knees, ankles, and core. This leads to:

• Overstriding
• Collapsing arches
• Knee valgus
• Excessive trunk rotation
• Inefficient arm swing

Strength training allows runners to maintain better mechanics longer, especially in the second half of runs or races.

Why form matters

Poor form increases:

• Energy consumption
• Joint stress
• Injury risk

Good form maintained under fatigue increases:

• Performance
• Efficiency
• Longevity

Strength training creates a buffer against breakdown.

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6. Strength training supports healthy aging for runners

Aging leads to natural declines in:

• Muscle mass
• Tendon elasticity
• Bone density
• Reaction time

Strength training counteracts all of these changes.

Scientific evidence

The American College of Sports Medicine strongly recommends twice weekly strength work for adults, especially for maintaining function and preventing injury.

For runners over 40, strength training becomes even more important, not just for performance, but for keeping running comfortable and enjoyable.

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👉 Movespire Mid-Article CTA

If you want a personalised running program that includes simple and effective strength sessions, you can generate one now:
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Movespire plans focus on:

• Beginner friendly training
• No unnecessary metrics
• Sustainable weekly structure
• Strength work that supports running
• Easy to follow sessions

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7. Strength training does not make runners bulky

One of the most common fears among runners is that lifting weights will increase muscle mass and slow them down.

This is not supported by research.

Why runners do not bulk easily

• Strength training for runners uses low volume and moderate intensity
• Endurance running suppresses hypertrophy signals
• Neuromuscular adaptations happen without major size increases

Meta analyses show that runners gain strength without meaningful increases in body mass.

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8. The best strength exercises for runners

Strength training for runners does not need to be complicated. The goal is functional performance, not bodybuilding.

The most effective exercise categories:

Lower body strength and power

• Squats
• Deadlifts
• Split squats
• Lunges
• Step ups

Posterior chain strengthening

• Romanian deadlifts
• Hip thrusts
• Glute bridges
• Hamstring curls

Single leg stability

• Single leg RDLs
• Step downs
• Bulgarian split squats

Core and anti rotation strength

• Pallof press
• Planks and side planks
• Loaded carries

These exercises directly improve running economy, injury resilience, and mechanical stability.

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9. How often should runners lift?

Research suggests:

Beginners

2 sessions per week, 20 to 30 minutes each.

Intermediate runners

2 to 3 sessions per week.

Advanced runners

During off season: 2 to 3 sessions
During peak volume: 1 to 2 maintenance sessions

Consistency matters far more than complexity.

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10. When runners will notice the benefits

Most runners feel the benefits of strength training within:

• 4 to 6 weeks: improved stability and form
• 6 to 10 weeks: improved speed and endurance
• 10 to 12 weeks: measurable running economy improvements

Body composition may also improve, with stronger muscles and better posture.

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11. How strength training fits naturally into a running routine

A simple weekly structure:

• 2 easy runs
• 1 long run
• 2 strength sessions
• Optional cross training

This is very similar to what Movespire generates automatically for beginners who want a balanced, low stress plan.

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Final Movespire CTA

If you want a plan that integrates running and strength training in a simple, enjoyable way, Movespire can build one for you in seconds.

👉 Start your personalised plan at https://movespire.com

Running gets easier when your body is strong enough to handle the work. Strength training helps you run with confidence, efficiency, and long term durability.

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Final thoughts

Strength training is one of the most effective and scientifically supported ways to improve running performance. It strengthens key muscles, protects joints, enhances efficiency, and builds the resilience needed for consistent progress.

Runners who strength train:

• Get injured less
• Run faster with the same effort
• Maintain good form longer
• Enjoy running more
• Stay active and capable as they age

Strength training is not a bonus. It is a powerful tool that supports your entire running journey.

By lifting consistently, running becomes easier, smoother, and more rewarding.