The Benefits of Strength Training for Runners

In this article, I want to dive into the benefits of strength training for runners.

If you’re a runner, you're probably focused on pace, mileage, VO2 Max, or heart rate. However, a well-designed strength training program for runners can significantly improve running economy, increase speed, reduce injury risk, and simply make running feel easier.

Whether you’re training for a 5K, 10K, half marathon, or full marathon, or just want to improve your running overall, strength training helps you run faster, longer, and finish stronger.

Why Runners Need Strength Training

Running performance isn’t just about running more. Strong muscles and stable joints are crucial for efficiency, endurance, and reducing the risk of injury.

Incorporating strength training for runners helps:

• Increase running economy (less energy used at a given pace)

• Improve speed and power

• Maintain proper form under fatigue

• Reduce injury risk by strengthening muscles around the hips, knees, and core

Research on Strength Training for Runners

If you’re wondering whether strength training really makes a difference for runners, the research is clear: it does!

A 2016 systematic review and meta-analysis found that adding strength training two to three times per week for 8–12 weeks significantly improved running economy in highly trained middle- and long-distance runners—meaning stronger muscles help you run the same speed while using less energy.

Other studies using heavy resistance training (4–10 RM, twice weekly for ~10–12 weeks) show clear increases in maximal strength and better short-duration performance after prolonged submaximal work. For example, a study of well-trained duathletes found that adding heavy strength work improved 5-minute running performance following prolonged sub-maximal exercise—i.e., heavy lifting helped when athletes were fatigued.

A 2024 systematic review found that high-load strength training (≈≥80% 1RM), and programs that combine heavy and moderate loads produced larger improvements in time-trial performance and time-to-exhaustion compared with plyometric-only programs—supporting the practical value of heavy, compound lifts for runners.

Compound movements, such as squats and deadlifts, can help runners produce force, build strength, and enhance their running performance.

That doesn’t mean single-leg or accessory work doesn’t matter. Movements like split squats, single-leg hip thrusts, and Romanian deadlifts help address imbalances, improve hip and knee stability, and support injury prevention. However, the foundation should be heavy resistance training, supplemented by accessory work tailored to your individual needs.

As you can see, it's clear that following a strength training program can significantly improve your performance if you're a runner.

Key Ways Strength Training for Runners Improves Performance

Stronger muscles generate more force, which improves running economy. This means you'll expend less energy to run at the same pace, which also makes your pace feel more sustainable over time.

You'll also be able to run faster if you increase your leg strength and power.

Strengthening muscles enhances a runner's ability to sustain effort over extended periods, allowing you to maintain good form and avoid fatigue during long runs.

Running with good form will help you run efficiently, allowing you to use your energy more effectively.

Stronger tissues and muscles sustain damage less often as they help absorb the impact that running puts on your body.

Strength Training for Runners: Putting It All Together

Now all you have to do is put the information into practice.

First, follow an individualized training program designed specifically for you. Compound movements, such as squats and deadlifts, should be included. There are different variations of these movements.

Your program should also include accessory movements that complement your compound movements and address your individual needs.

You can't neglect your upper body even though you might just want to focus on strengthening your legs.

While your strength training program may focus more on the lower body, it's essential to have a well-balanced program that includes your upper body and core.

Now, you don't want to negatively impact your running. Let the goal be the goal, which is to prioritize your running while incorporating strength training into your routine.

You can achieve this by engaging in strength training for 30-60 minutes, twice a week. This will be highly beneficial.

Strength Training Program for Runners

If you’re running 2–3 days per week, aim for full-body strength training twice weekly.

Best Strength Training Exercises for Runners

So what exercises should you focus on?

Squats and deadlifts should be in your program.

Unilateral single-leg exercises are also beneficial.

Hip strength and hip stability are important when running. You should have hip-dominant, glute-dominant, and hamstring-dominant exercises in your program. You also want to strengthen your hip flexors and calves.

By focusing on these muscle groups, you will help promote muscle balance and joint stability, as well as strengthen the muscles around your knees.

You'll also want to have good posture while running. You'll want to include both horizontal and vertical pulling and pushing movements for your upper body.

Here's what it can look like.

Start each session with a compound movement.

Day 1

*Squat	5-8 reps	3 sets
Dumbbell Bench Press	8-10 reps	3 sets
Single Leg Dumbbell Romanian Deadlift	8-10 reps / each side	3 sets
Lat Pulldown	10-12 reps	3 sets
Single Leg Hip Thrust	8-10 reps / each side	3 sets
Calf Raise	12-15 reps	3 sets
Side Plank	30-45 sec / each side	3 sets
Leg Raises	10 reps	3 sets

Day 2

*Deadlift	5-8 reps	3 sets
Half Kneeling Single Arm Dumbbell Shoulder Press	10-12 reps/ each side	3 sets
Bulgarian Split Squats	8-12 reps / each side	3 sets
Single Arm Dumbbell Row	8-12 reps / each side	3 sets
Lying Leg Curls	8-15 reps	3 sets
Dumbbel Lateral Raises	12-15 reps	3 sets
Plank	30-45 sec	3 sets
Dead Bug	5 reps / each side (quality movement)	3 sets

*There are many different variations of squats and deadlifts. Depending on your experience and comfort level, you can choose whichever variation you prefer. If you’re already following an individualized program, your coach will have programmed the variation that’s best for you.

Training Volume

If you'd like to add a 3rd day of strength training, you can alternate between Day 1 and Day 2 or focus on lagging body parts.

You'll need to monitor your running performance. Keep in mind that strength training should help improve your running, not negatively impact it.

Strength training 2 times a week will help you maintain your strength while improving your running. If you're completely new to strength training, just getting started will help you build strength and muscle.

Determining the optimal training volume for you will require some trial and error. You'll need to play around with your training schedule and pay close attention to how your body responds and feels after a few weeks and months.

Conclusion

Becoming a better runner isn’t just about running more. It’s about combining running with strength training.

Strength training, combined with proper recovery that includes mobility, sleep, and nutrition, can help prevent injury.

The program outlined above is a general strength training program. If followed consistently, it will improve your overall full-body strength while also improving your running.

As you continue to make progress, you may want to take your training to the next level with specialized, tailored programming for your individual needs.

For a personalized approach, you can schedule a consultation call so I can learn more about your goals, training history, and complete a thorough assessment. This will help me create a program that works for you so you can crush your goals.

I hope this article helps you start incorporating strength training into your running routine.

Thanks for reading!

Deb