Why Strength Training Is Important for Runners by Nóirín Ní Chasaide APA Physiotherapist
When most people think of training for running, the first things that come to mind are logging kilometres, interval sessions, and maybe some stretching. But one of the most powerful ways to improve running performance, reduce injury risk, and support long-term health is strength training.
Below, we’ll explore why strength training matters for runners—and what the science says.
1. Injury Prevention
Running is a repetitive, high-impact activity. Each step can load your joints and muscles with forces of 2–3 times your body weight. Without adequate muscular support, this load can overwhelm tissues and can lead to overuse injuries such as shin splints, runner’s knee, or tendon issues.
Strength training builds resilience by improving the tensile strength of tendons and the load-bearing capacity of muscles. Stronger muscles also improve shock absorption and control joint alignment, reducing “energy leaks” and abnormal stress. For example, stronger hip stabilisers can limit knee valgus, while stronger calves and quads reduce strain on the tibia and knee joint.
2. Improved Running Economy
Running economy refers to how efficiently your body uses oxygen at a given pace. Research shows that strength training—especially heavy resistance and plyometric exercises—can make runners more economical. This means you can run faster or further with the same effort.
3. Power and Speed
If you want to sprint to the finish line or tackle hills with ease, power is essential. Strength training enhances your neuromuscular system’s ability to recruit muscle fibres quickly, translating to greater speed and acceleration. Heavy strength work (especially for the glutes and hamstrings) and plyometric training, such as drop jumps or bounding drills, has been shown to improve performance in middle- and long-distance runners.
4. Better Movement Control and Stability
Running isn’t just about moving forward. Each step requires control in multiple planes of movement to keep your hips, knees, and ankles aligned. Weakness in stabilising muscles—such as the gluteus medius and core—can contribute to poor mechanics and injury. Strength training helps improve postural control and stability, making your stride more efficient and reducing wasted energy.
5. Long-Term Performance and Healthy Aging
As runners get older, natural declines in muscle mass and strength can make injuries and slower times more likely. Strength training helps offset this decline, keeping you stronger, more powerful, and able to continue running well into later life.
Key Takeaway
Strength training isn’t just “extra work” for runners—it’s essential training. By building stronger muscles, more resilient joints, and a more efficient stride, you’ll not only run faster but also stay healthier and enjoy running for years to come.
💡 Tip: Aim to include 2 sessions of strength training per week. Focus on large muscle groups (glutes, quads, hamstrings, calves, and core) and include heavy resistance, single leg exercises and plyometric work for the best results.
References
· Lauersen, J.B., Bertelsen, D.M., & Andersen, L.B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of RCTs. British Journal of Sports Medicine, 48(11), 871–877.
· Støren, Ø., Helgerud, J., Støa, E.M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087–1092.
· Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527–1533.
· Willy, R.W., & Davis, I.S. (2011). The effect of a hip-strengthening program on mechanics during running and during a single-leg squat. Journal of Orthopaedic & Sports Physical Therapy, 41(9), 625–632.
· Faigenbaum, A.D., & Myer, G.D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56–63.