Why strength training is essential for runners

Running is one of the most simple and accessible forms of exercise. Aside from a pair of trainers, you don’t need any equipment and you can pretty much just lace up your shoes and head off.

It’s a great cardio exercise, but if you’re starting to run more regularly, it might be beneficial to start to couple this movement with strengthening exercises.

Strength training is a great complement to running, as it can help improve performance and reduce your risk of getting injured. So whether you’re completely new to running or looking to build a more regular routine, learning about the benefits of strength could really help you.

We spoke to Dr. Richard Blagrove, a strength and conditioning coach, researcher, and academic specialising in the physiology and performance of running, as well as Hayley Hemmings, a running coach at England Athletics. So why is it important, and how can you get started? Here’s what they had to say.

Why is strength training important for runners, even as a beginner?

Richard: “Strength training is important for a variety of health reasons and provides benefits that running alone cannot. So for someone completely new to running, they ought to try and include some strength work purely for health reasons.

More specifically linked to running performance, there is some evidence that strength training will make even novice runners more economical and therefore faster, compared to a programme that includes only running.

Consistent strength training may also offset the risk of runners getting injured and make it safer to increase running mileage without picking up niggles.”

Hayley: “Strength training is important as it can reduce the risk of injury due to strengthening muscles and joints. It can also increase strength and power which helps with running efficiently. It can also correct imbalances runners may have.”

How often should a runner include strength training in their weekly routine?

Richard: “A couple of fairly short sessions twice per week will offer huge benefits, particularly compared to nothing. If two sessions per week is overwhelming, runners could do a small amount (~10 min) on most days of the week before or after a run.”

Hayley: “Runners of all abilities normally have two strength sessions a week in their programme. If it’s a busy week, cut a session out.”

What are the most common mistakes beginners make when combining running and strength training?

Richard: “Probably two main things:

1. Doing too much too soon. Runners can benefit from as little as six sets of lower body exercise in a session, so they don’t need to spend hours in a gym to achieve benefits. Similarly, runners don’t need to lift weights to exhaustion to become stronger or benefit from strength training. Stopping a set 2-3 repetitions before exhaustion or muscle ‘failure’ is just as effective.
2. There are lots of options and alternatives when it comes to strength training. Runners shouldn’t assume that strength training means joining a gym or using a specific machine or exercise. There is good evidence that initially, runners can become stronger using bands, cables, kettlebells, bodyweight as well as free weights and machines.”

Hayley: “The biggest mistake we see is runners including too much strength work into their programme, just like you do with running you wouldn’t run before you can walk. Introducing strength training in gradually and allowing for adaptation is key. The body needs to get used to the muscles being worked, ideally you would adapt every 4-6 weeks. The other mistake is not allowing rest and recovery between running and strength, if adapted to it the runner can include both on the same day, however they are two different sessions in their own right.”

Can strength training really help prevent injuries in new runners?

Richard: “If runners stick to a strength programme consistently, there is some evidence for a reduction in running-related injury risk. Strength training improves the resilience and robustness of muscle, tendon, bone and connective tissue so these structures should be able to better tolerate the repetitive loading that running imposes after a period of strength training.”

Hayley: “Yes it 100% can, not only does it strengthen the body which absorbs the impact of running it can help with posture.”

If a beginner only has 15–20 minutes, what kind of strength session would give them the most benefit?

Richard: “Runners should pick exercises, environments and equipment they enjoy and can stick to using consistently long-term, rather than doing them for a couple of weeks and then stopping because they think there is only one way or a best way.

“Of the three main ‘types’ of strength training for runners (heavy resistance training, explosive power training, and plyometric training) none is more beneficial than another. An example resistance training session with bodyweight initially and then progressing to elastic resistance or light dumbbells could be squat, glute bridge, step-ups, performing each for 2-3 sets of 8-12 repetitions. For a runner it is always good to include some specific work for the calf and Achilles tendon! So double- or single-leg calf raises on the edge of a step.”

Hayley: “If you only have a limited amount of time, I would focus on single leg exercise to replicate the running stride, calf rises and lunges are excellent in engaging the core muscles. To improve the core which will reduce injuries in the hips, I would add in side planks and deadbugs.”

Joe’s Strength for Runners series is now available on The Body Coach app. Sign up now to get access to this exclusive 6-part series, focusing on strength, mobility, and core. By signing up, you’ll also get access to a structured training programme, personalised meal plan, community support, and motivating challenges.