In the UK alone, 22% of the population say that they run 1-3 times per week. Running has always been a prominent sport, but in the last few years its popularity has exploded. We’re seeing an increasing number of run clubs popping up across the UK as people strive to build a community through sport. 

Running has a multitude of physical and mental benefits, but it’s important to remember that it’s a high impact sport, and with any exercise, there can be the chance of injuries. A study revealed that nearly 85% of runners have had a previous injury, with 44% of runners having one in the last year. Strength training for runners can help build a stronger and more robust body so you can minimise injury risk and improve performance.

In this article, we’re going to give you a breakdown on strength training for runners and everything you need to know to build a solid strength routine into your training plan.

How important is strength training for runners?

If you want to improve your running performance strength training is crucial. It’s a form of cross training that can have a huge impact on your ability to run further and faster. We’re going to take a deep dive into the three main areas that strength training could help you as a runner:

Strength training improves the stretch shortening cycle (SSC)

The stretch shortening cycle is the active stretch of a muscle, immediately followed by an active shortening of the muscle. This ‘pre-stretch’ also known as countermovement allows you to produce more force, making you quicker and more explosive. This is vital for sports where explosive power is necessary such as running and jumping. 

How does the SSC work? 

The best way to think of the stretch shortening cycle is to imagine a spring. If you push a spring down, it compresses and then rebounds by springing upwards or in a different direction. This is the same with muscles, first there is an eccentric contraction, immediately followed by a transition and a concentric contraction. It is a cyclical movement, hence why it’s referred to as the stretch shortening cycle. The greater the force placed on the spring, the higher and faster it will rebound. The same goes for your muscles. This is known as the rate of loading. The more force we place on the muscle in the eccentric phase, the greater the propulsion in the concentric contraction. 

The SSC produces force by storing elastic energy. When the muscle is stretched in the eccentric phase, it builds up a store of energy which is then released when the muscle rapidly contracts. Technically, the amount of force placed on the muscle should be the same as the force produced during the concentric phase. 

Biomechanics of the SSC 

The tendons are the main site where elastic energy is stored. The muscle then has to contract and stiffen before ground contact occurs, this is known as ‘muscle pre-activity’. Next, the muscle needs to remain stiff to transmit the force through to the tendon. A failure to stiffen means the muscle loses any benefits of using the SSC and the energy is lost. 

How does strength training improve the SSC? 

Studies have shown that athletes with more strength can absorb more force and use the SSC better than those with less strength. Stronger athletes also have better ability to store elastic energy. If you are better able to store the energy, it means you’ll be more efficient at producing power, making you a faster and more explosive athlete.

Strength training improves running economy (RE)

Running economy can be defined as the amount of oxygen (Vo2) consumed at a given sub-maximal running speed. It is one way to measure running performance alongside Vo2 max. Most elite athletes have a similar Vo2 max as it tends to plateau at a certain point, however, where we see a difference in elite runner’s measures is their running economy. There is a strong correlation between running economy and endurance performance. Therefore, if you want to improve your running performance, it makes sense to try and improve your running economy. Some of the different factors that affect running economy include: 

• Stride length 
• Stride rate 
• Ground contact time 
• Lower vertical oscillation (amount the torso moves vertically with each step) 
• Leg stiffness 
• Lower limb kinematics 
• Arm swing
• Footwear 
• Height 
• Limb dimensions 
• Body composition 
• Muscle strength 
• Elastic energy utilisations 
• Eccentric power 

There are a multitude of factors that can impact your running economy, some of which such as height and limb dimensions we aren’t able to change. However, several aspects can be enhanced, including leg stiffness, muscle strength, elastic energy utilisation, and eccentric power. Strength training plays a crucial role in improving all of these factors for runners.

A number of studies highlight the positive effects of strength training on running economy. An 8-week study on concurrent strength training in runners showed improved anaerobic and neuromuscular properties without reducing aerobic capacity. Likewise, other 8-12 week interventions loading from 40-85% of 1RM have all shown that strength training improved running economy by 4-5% and postponed time to exhaustion in athletes. 

Strength training can reduce injury risk

Another thing to consider is the impact that running has on your joints and tendons. It has been estimated that during a run, each heel strike produces force 3-4 times your bodyweight. This force travels through the ankles, knees and hips. As you can imagine, if the joints are undergoing a lot of stress during a run, it’s wise to make sure you’re as strong as possible, otherwise the impact can lead to injuries in these areas. 

Strength training for runners can reduce the risk of injuries by working on any muscular imbalance you might have. This in turn means you won’t be overcompensating and placing unnecessary stress on certain muscles and joints.

Can strength training hinder running performance?  

Historically, sports scientists believed that strength training wasn’t good for endurance athletes because it led to unnecessary weight gain as a result of additional muscle mass. In endurance sports, it’s common to strive for a lower body weight because being lighter equates to being faster. However, several studies that have measured concurrent strength training and endurance have found no increase in body mass as a result of strength interventions. 

The main mechanism for muscle development is hypertrophy (increased muscle mass) which occurs when lifting close to failure, often within a repetition range of 8-12. For muscle hypertrophy, you’ll be working at approximately 60-85% of your 1RM. When planning your strength training programme, the aim isn’t to lift as much as possible to failure, but lift enough to gain strength adaptations without building excess muscle.

To build strength without muscle, you will be working to a repetition range of 1-5 reps and not working to failure. Likewise, for smaller accessory lifts, you will be working to a higher rep range, but avoiding working to fatigue. Not only does this reduce the chance of unnecessary muscle growth, but also reduces the likelihood of muscle fatigue which can then impact your endurance training.  

Further to this point, it’s also important to take into account your training level. If you’re a recreational runner, a small increase in muscle mass is very unlikely to hinder your performance. It’s better to be stronger and reap the benefits of strength training, than to skip this all together because you’re worried about how a small increase in muscle mass could potentially hinder your performance. Strength training for runners is important whether you’re a recreational runner or an elite athlete.

Excess fatigue from strength training 

Another reason it has been assumed that strength training can negatively impact running performance is because of the interference effect. In the 1980s a study testing strength and running performance simultaneously discovered that training for both led to something known as the ‘interference effect’ whereby each training style hindered the other. 

However, in recent years, the interference effect has been dispelled and several modern studies have disproved the theory, highlighting that this effect doesn’t have a significant impact on strength. As ‘hybrid’ training has become increasingly popular, we are discovering for ourselves how humans have the ability to produce impressive results in terms of both their strength and endurance simultaneously. You only need to look at CrossFit to discover this for yourself.

How much strength training is enough for runners per week?  

There are several factors that determine how often you strength train each week. Here are a few questions to ask yourself when planning your training schedule:

How much time do I have to strength train?

There is no point planning 5 sessions a week if you realistically only have the time to commit to 2 sessions. This is also relevant for the amount of time you spend training. Be realistic about whether you can commit to hour-long sessions, or if it’s more practical to do more frequent sessions over more days. 

What is your priority? 

If you’re training for a marathon, your running training sessions need to take priority over your strength work. That’s not to say strength isn’t important, but if your goal is to get better at running, the first thing to do is run more. When you’ve got a sufficient amount of running in your programme, then you can add strength training.  

Where are you in your training programme? 

Another thing to consider is where you are in your training programme. If you’re training for a specific race, the number of strength sessions you do could change throughout the training block. For example, earlier on when there is less volume and intensity in your running plan, you might focus more on strength training with 2-3 sessions per week.

However, when you get closer to the event, your focus will be turned to running where the training intensity will likely increase. During this period, you’ll be using the strength training adaptations you acquired earlier on to execute better runs, and it is likely that you will reduce your training to 1-2 sessions a week. 

You don’t need to be training 5 times a week to reap the benefits of strength training. Even with just 1-2 strength sessions each week, you will be getting stronger, especially if you’re a beginner and have no prior strength training experience.

When should runners strength train? 

If possible, try to keep your strength and running sessions separate so there is minimal interference between the two. This might look like training on separate days or doing one session in the morning and another in the afternoon. The most important thing to think about when planning your training is your recovery. You don’t want the fatigue to carry over from each session so that you cannot perform as well. A few ways you can focus on your recovery include: 

• Make sure you are fuelling enough: In between sessions, ensure that you’re eating enough to replenish your body. This includes protein to repair and rebuild muscle and carbohydrates to replenish glycogen stores. If you don’t eat enough of the right macronutrients, you won’t have the fuel to perform at your best.   
• Prioritise sleep: Sleep is vital for recovery. We all know how much harder a workout feels when we’ve not had enough sleep. A lack of sleep can have a detrimental effect on running performance, and decrease sub-maximal strength. 
• Allow 48 hours between strength sessions: Giving yourself 2 days to recover between strength sessions should be an adequate amount of time for your muscles to repair, as long as you’re consuming enough protein.

What are the best strength training exercises for runners?   

Every runner will be different, one exercises might benefit some runners more than others. That being said, there are some exercises that will generally have a positive effect on most people’s training if they’re looking to improve their running performance. When deciding which exercises to use, it’s important to do a needs analysis of the sport to identify the training needs of the athlete in order to meet the demands of the sport. 

Needs analysis of running:

• Unilateral sport (one foot on the ground at any given time)
• Lower body workout 
• Muscles targeted: quadriceps, gluteals, hamstrings, gastrocnemius, soleus 
• Core strength needed for stability 
• Stretch shortening cycle used 
• Lower body strength necessary to withstand the force generated through ground contact

With this information, we can put together a list of exercises that would be beneficial for runners: 

Squats

Muscles worked: Quadriceps, hamstring and gluteals.

Benefits: Core strength is also required to maintain good upright posture throughout the movement. For beginners, bodyweight and goblet squats will be enough to bring about improvements in strength. As you progress, you can implement barbell back squats, front squats and zercher squats into your plan to develop your lower body strength. 

Deadlifts

Muscles worked: Gluteals, hamstrings, erector spinae and quadriceps.

This is a posterior chain compound movement that will help to develop overall stability and lower body strength so your body can withstand the impact of running. The glutes are also the main powerhouse when you run, so it’s important to build strength in these muscles to make them more powerful.   

Lunges  

Muscles worked: quadriceps, hamstrings and glutes. 

Benefits: Develop unilateral lower body strength and balance. 

Single-leg deadlifts 

Muscles worked: hamstrings, gluteals and leg abductors.

Benefits: It is a unilateral lower body strength exercise that works the leg abductors to keep the body stable throughout the movement. These muscles stop the hips from swinging excessively when running. 

Step ups 

Muscles used: Quadriceps, hamstrings and gluteals.

Benefits: This single-leg movement helps you concentrate on generating force through one leg while engaging the hip flexor muscles, which are essential for running. It can be easily modified to suit different skill levels by adjusting the step height or adding resistance.

Calf raises 

Muscles used: gastrocnemius and soleus. 

Benefits: Calf raises and their variations improve ankle mobility while strengthening the calf muscles, which absorb significant impact during running.

Bent knee calf raises

Muscles used: Soleus. 

Benefits: With a normal calf raise, the gastrocnemius is the main muscle worked, whereas with the bent knee variation, the soleus gets more conditioning. This gives you the opportunity to work on any imbalances in the lower leg muscles.

Standing abduction 

Muscles used: gluteus medius, gluteus minimus and tensor fascia latae. 

Benefits: The abductor muscles keep your hips stable when you run. Keeping these muscles strong will help you develop better running form and reduce energy lost through excessive hip swinging. 

Side plank 

Muscles: Internal and external obliques. 

Benefits: The obliques are the muscles at the side of your core and help maintain stability and good posture, they are often a second thought in core workouts. The side plank is an anti-rotation movement that helps your torso remain stable when running.

Copenhagen plank 

Muscles: Obliques, adductor brevis, adductor longus, adductor magnus, pectineus and gracilis. 

Benefits: The Copenhagen plank is a plank variation that mainly works the adductor muscles in the legs, as well as the internal and external obliques. All of these act as stabilisers when running to maintain good form. Maintaining strength here means you’ll have a better chance of keeping good form when fatigue kicks in. 

Pallof press 

Muscles used: Rectus abdominis, transverse abdominis, internal and external obliques and anterior deltoids. 

Benefits: The pallof press is a great exercise for loading the main core muscles. It can be performed with a resistance band or cable machine. Unlike many core exercises that are bodyweight only, it’s easy to progress this movement using additional weight, making it a great anti-rotation exercise for any experience level. 

Sample strength training for runners plan 

We’ve put together a sample strength training for runners plan looking to get stronger and improve their performance. This plan hasn’t been designed to any specific training goals and may not be suitable for everyone. 

You can use this sample plan, or use parts of the plan to structure your own training. 

Conclusion

Regardless of whether you’re an elite athlete training for a marathon, or you’re doing your first couch to 5k, strength training can be beneficial for everyone. If you’re looking to run faster, further or without injury, the addition of some strength training into your programme can help you achieve your training goals and become a better runner. 

Hopefully this guide to strength training for runners has given you the confidence to introduce more variety and build a training plan that will set you up for success.