How Strength Training Can Make You a Better Runner

Why Strength Training Matters for Runners

Strength training is often overlooked by runners due to fears of gaining unwanted muscle mass or detracting from running performance. However, when implemented correctly, it can be a powerful tool for improving efficiency, resilience, and longevity in the sport. The key is to approach strength training with a clear purpose and structured progression that complements, rather than competes with, running.

Core Principles of Strength Training for Runners

1. Running Comes First – Strength training should support your running, not interfere with it.

2. Individualisation is Key – Not every strength method works for every runner; programs should be tailored to individual needs.

3. The Goal is Performance, Not Bulk – Done correctly, strength training improves performance without excessive muscle growth.

The Benefits of Strength Training for Runners

Reduce the Likelihood of Injuries by Reinforcing Movement Patterns

A well-structured strength program acts as a pre-rehabilitation tool, reinforcing movement patterns essential for efficient running. By improving movement quality, runners can correct imbalances, enhance stability, and reduce stress on joints and soft tissues—ultimately lowering the risk of overuse injuries.

Improve Muscle Fiber Recruitment for Better Force Production

Running efficiency depends on the ability to generate force quickly. Strength training improves neural adaptations, increasing the number of muscle fibers recruited during each stride. This enhanced recruitment leads to better force production, which translates to improved power, speed, and endurance on the run.

Enhance Running Efficiency by Making Each Stride More Effective

With increased strength and power, runners can cover more ground with less effort. Strength training improves coordination, stability, and biomechanics, helping runners maintain proper form even under fatigue. The result? A smoother, more efficient stride that conserves energy over long distances.

How to Implement Strength Training for Running Success

Prioritize Movement Quality

Start by mastering fundamental movement patterns before progressing to heavier loads. Key movement patterns to focus on include:

• Squat – Builds lower body strength and stability.

• Hinge – Strengthens the posterior chain, essential for propulsion.

• Push – Enhances upper body strength for overall stability.

• Pull – Develops back strength to maintain posture while running.

• Rotate – Improves core control and counter-rotation efficiency.

Use Low Reps, High Resistance

Instead of the traditional high-rep, low-weight approach often associated with endurance athletes, runners benefit more from low-rep, high-resistance training (4–6 reps per set). This method challenges the neuromuscular system, improving force production without excessive muscle growth.

Progression: From Strength to Power to Running-Specific Movements

• Build Strength First – Develop a solid foundation with heavy lifts (e.g., squats, deadlifts).

• Train for Power – Introduce explosive movements (e.g., Olympic lifts, plyometrics).

• Translate to Running – Incorporate sprinting and speed drills to reinforce strength gains in a running-specific context.

Longevity in Running: Strength Training as a Long-Term Investment

Beyond improving immediate performance, strength training also enhances a runner’s ability to stay in the sport long-term. By reducing injury risk and reinforcing movement patterns, runners can maintain consistent training, avoid long lay-offs due to injury, and continue enjoying the sport well into the later

years of life.

Final Thoughts

Strength training should enhance running performance, not compete with it. By following a structured approach—prioritising movement quality, strength, and speed—runners can build resilience and efficiency while ensuring they can enjoy running for many years to come.

That said, strength training for runners is not a one-size-fits-all approach. There are many complexities, and a wide variety of exercises can be used in different ways to achieve specific results. I’ll continue exploring these topics in future content, helping you navigate strength training in a way that supports your running goals.

In the meantime, if you’d like personalised support and guidance, check out my coaching services page to learn how 1:1 coaching can help you integrate strength training effectively into your running routine.

For more insights, tips, and training advice, follow @B._Coaching on Instagram and stay connected!