Strength training for runners: how to boost performance

Why is strength training essential for runners?

Strength training for runners is one of the most underrated tools of evidence-based training. Many runners avoid the gym, fearing muscle mass gain or overload — but research shows the opposite. Regular strength training improves running economy, reduces the risk of typical overuse injuries and helps you hold your pace over the final kilometers of a long run. The Estonian Health Board’s physical activity guidelines recommend muscle-strengthening exercises at least two times a week — for endurance athletes this is especially important.

How does strength training improve running performance?

The foundation of running efficiency is the stiffness–strength–speed chain: stronger lower-limb muscles and tendons store elastic energy better and release it more effectively with every step as you push off the ground. A systematic review (Blagrove et al., 2018) found that a 6–14-week maximal strength or plyometric training program improved neuromuscular efficiency and reduced ground contact time while running. The review also confirmed that muscle mass did not increase meaningfully — it is primarily neuromuscular coordination that improves.

Three main mechanisms through which strength training works:

• Neuromuscular efficiency — coordination between the brain and muscles improves, and each step becomes more efficient with less effort.
• Tendon stiffness — the Achilles tendon acts as an elastic spring, reducing energy cost during the stance phase of running.
• Delayed fatigue — slow-twitch muscle fibers keep working for longer before the less economical fast-twitch fibers are recruited.

These mechanisms explain why Støren et al. (2008) found that maximal strength training improved running economy by up to 8% without any change in running volume.

Which strength training suits runners best?

A meta-analysis (Balsalobre-Fernández et al., 2016) identifies three evidence-based approaches, each of which has its place in a runner’s training plan.

1. Maximal strength training (heavy strength training)

Training load of 75–90% of 1RM, 3–5 sets of 3–6 reps per set. The key exercises are the squat, deadlift and single-leg presses. Frequency: 2–3 times a week, preferably kept separate from faster-paced running workouts.

2. Plyometric training

Box jumps, depth jumps and reactive jump rope exercises develop strength–speed qualities and the use of elastic energy. Suitable 1–2 times a week during the season, especially for shorter-distance runners.

3. Running-specific functional strength

Single-leg squats, step-ups and deadlift variations strengthen the points where force is transferred and improve hip and knee stability without adding excess muscle mass. Suitable year-round as supplementary exercises.

Although strength training benefits all age groups, you should choose your starting point according to your experience and age. The principles of starting safely for young athletes are explained in the articles Strength training and children and Strength training and children, which cover age-appropriate training load and technique. For older runners, for whom preserving muscle is an important priority, Strength training and aging offers relevant information.

Does strength training make runners slower because of muscle mass?

This is the most common misconception about combining strength training and running. In endurance runners, the hormonal environment — high cortisol, lower testosterone — is unfavorable for hypertrophy. With correct programming (low rep count, high training load), muscle mass does not grow noticeably (Blagrove et al., 2018).

For women, these concerns are often even less justified, since estrogen dominance limits hypertrophy further. Women and strength training: Part I explains why women may benefit from the performance advantages of strength training even more than men.

How do you fit strength training into a running plan in practice?

When building a training plan, it is worth keeping the following principles in mind:

• Pre-season (8–12 weeks): 2–3 times a week of heavy strength training, with moderate running volume. This is the best time to build your neuromuscular base.
• Competition season: Reduce strength training volume to one or two sessions a week, but maintain intensity — this preserves the gains you’ve made.
• Same day, different time: If running and strength training have to fit into the same day, run in the morning and do strength training in the evening. The reverse order compromises running quality.
• Recovery buffer: Avoid heavy strength training in the 24–48 hours before a long run or intense interval training.
• Progression: Start with lighter training loads and increase them every two weeks — big jumps to heavy weights increase the risk of injury.

References

• Støren O, Helgerud J, Støa EM, Hoff J. (2008). Maximal strength training improves running economy in distance runners. Med Sci Sports Exerc. 40(6):1087–1092. PMID: 18460996
• Blagrove RC, Howatson G, Hayes PR. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 48(5):1117–1149. PMID: 29249083
• Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 30(8):2361–2368. PMID: 26695249

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