Most runners avoid the weight room — worried it will make them heavier or slow them down. Research consistently shows the opposite: strength training improves running economy, reduces injury risk, and enhances performance across all distances from 5k to marathon. Here is exactly what to do.
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Why Strength Training Makes You a Better Runner
Running economy — how efficiently you use oxygen at a given pace — improves with strength training because stronger muscles require less effort for the same output. Research shows 6–12 weeks of resistance training improves running economy by 2–8%, directly translating to faster race times with no change in aerobic fitness. Additional benefits: reduced injury risk (stronger tendons, better joint stability), improved stride mechanics, and greater ability to maintain form under fatigue.
The Most Important Strength Exercises for Runners
Single-Leg Exercises
Running is a unilateral sport — you are always on one leg. Single-leg strength exercises (Bulgarian split squat, single-leg RDL, step-up) build the stability and strength specific to running mechanics. Prioritise these over bilateral equivalents.
Hip Thrust and Glute Bridge
Weak glutes cause hip drop during running (Trendelenburg gait), increasing injury risk at the knee, hip, and lower back. Hip thrusts build glute strength in the position most relevant to running and directly reduce common running injuries including IT band syndrome and patellofemoral pain.
Calf Raises
The calf complex (gastrocnemius and soleus) absorbs enormous force during running — approximately 2–3× bodyweight with each footstrike. Strengthen with both straight-leg (gastroc-dominant) and bent-knee (soleus-dominant) single-leg calf raises. Essential for Achilles tendon health and injury prevention.
Plank and Core Work
A stable core reduces energy leakage and maintains running form under fatigue. See core training for strength for the best exercises — anti-rotation and anti-extension work are most relevant for runners.
Deadlift and Squat Variations
Heavy compound lifts build the posterior chain strength that directly improves running power and economy. Include deadlifts and squat variations — even runners who do not want mass benefit from the strength these movements build.
How to Combine Strength and Running Training
2 strength sessions per week is sufficient — these should not replace running volume. Schedule them on easy running days or separate them by 6+ hours from hard running sessions. Reduce strength volume during high-mileage training blocks or before key races.
Frequently Asked Questions
Will lifting weights make me heavier and slower?
Not with appropriate programming. 2 strength sessions per week focused on running-specific exercises will not add significant bulk — it will add functional strength. Running economy improvements from strength training consistently outweigh any small increases in weight in the research.
Should I strength train before or after running?
Ideally, separate sessions by 6+ hours. If doing both in the same session, run first for short speed work (quality matters more). Strength train first if the primary goal of the session is strength. For easy runs, the order matters less.
How soon will I see running improvements from strength training?
Most studies show measurable running economy improvements within 6–10 weeks of consistent strength training (2 sessions per week). Race time improvements typically become apparent in the subsequent training cycle after the strength block.
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Zerxus Coaching Team
Certified Strength & Conditioning Coaches
The Zerxus coaching team combines qualified personal trainers, certified strength coaches, and evidence-based sports science to build programmes that actually work. Every article is grounded in peer-reviewed research and practical coaching experience — no fads, no shortcuts.