If running faster and longer is your goal and you’re not currently doing any strength training, now’s the time to start. While running volume and speed work is something you need to be doing as the main components of your training, without strength training, you’re missing out on literal “gains” and leaving them on the table.

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Strength training isn’t about becoming a bodybuilder or trying to squat 300 pounds. It’s about making your body stronger so running feels easier, you perform better, and you’re less likely to be down for the count due to injuries. While many avoid or tone down strength training due to either time constraints or worries of being overly sore, heavier, etc, the research shows it’s worth keeping it in your routine.

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Why strength training makes you a better runner

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Think of your body like a car. You can put all the premium fuel in the tank (your running miles), but if the engine isn’t built to handle it, you’re never going to get peak performance.

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Strength training helps build your engine.

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More horsepower, more endurance, the works.

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Here are your two main drivers:

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Improved running economy

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One of the biggest benefits of strength training is improved running economy. Running economy is essentially how much energy it takes you to maintain a certain pace. Ever notice your heart rate trending down with increased running volume? That’s because you’re becoming a more efficient runner!

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Heavy strength work and explosive work (think movements involving jumping for example), improve overall strength and your muscles ability to do more with less work. The more economical you are, the less energy you waste with every stride. That means going longer before you’re getting tired.

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Greater overall strength

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The second big driver is simply overall strength.

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Having strong legs, hips, and glutes means every step you take is easier. You don’t have to be a sprinter or really fast to reap these benefits either! But we see marked improvement in ability to push through tougher terrain, like up and down hills, due to increased strength.

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Strength training helps reduce injury risk

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Lastly, while running itself doesn’t cause injuries, overuse can. Think of it as your muscles and tendons not being ready for the work we are asking it to do.

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The stronger your body is, the more work it’s able to handle, and while I highlighted lower body strength before, total body strength is a necessity!

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A strong core, strong shoulders, it all comes into play when running.

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A simple strength training plan for runners

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If you’re currently focusing on running and wanting to ensure you’re still including some strength training, even 2 days of total body strength work can be enough to support you.

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Focusing on hitting your squat, hinge, push, and pull movement patterns 2x a week and continue to focus on your running, and you’ll reap the benefits of strength training helping you to be a faster, stronger runner!

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App integration opportunity: This is a great place to plug the new 2x/week strength program option in The Fitness League app, along with the 3x/week option as complementary choices for runners.