The Power of Strength Training for Runners: Why Lifting Weights Is the Secret to Better Performance and Fewer Injuries

As a runner, you know the feeling of hitting a new personal best or crossing the finish line of a race, but achieving those milestones often comes with the risk of injury. Whether you're a recreational jogger or a seasoned marathoner, running can be hard on the body, especially when you push yourself without considering the importance of strength. While running might seem like a simple, straightforward activity that only requires endurance, the truth is that adding strength training to your routine can have a profound impact on your performance and injury prevention.

In this weeks article, I'll explore the key benefits of strength training for runners and how it can complement your running regimen, supported by evidence from research, and why running alone isn't the best approach for event preparation.

The Link Between Strength and Running Performance

Many runners make the mistake of thinking that running alone is enough to prepare for a running event, and it makes sense logically, but it isn't the case. Running is primarily an endurance activity, and while it does build cardiovascular fitness, it only ticks one part of the puzzle. It can help condition the legs to tolerating long distances and making running feel easier but running alone won't really help the muscles, tendons, and ligaments that are essential for running efficiency and injury prevention.

Here are a few ways strength training can improve your running.

1. Improved Running Economy (RE)

Running economy (RE) refers to the amount of energy a runner expends at a given pace. The more efficient your running economy, the less energy you need to sustain a given speed. Research has shown that resistance training can improve RE by increasing the strength and power of key muscles like the glutes, quads, hamstrings, and calves, which contribute to a more efficient running stride.

In a review, Balsalobre-Fernández et al. (2016) found that strength training improved running economy in both recreational and elite runners by enhancing lower-body strength and muscular endurance, which translated into more energy-efficient running mechanics. This means that strength training can help you run faster and longer with less fatigue.

2. Better Running Mechanics

Another major benefit of strength training is improved running biomechanics. Running efficiently requires proper alignment, balance, and coordination, which can be compromised if muscles are weak or imbalanced. Weak muscles, especially in the core, hips, and glutes, can lead to inefficient movement patterns, poor posture, and even injuries.

A study by Sander et al. (2013) highlighted how strength training improves running form by increasing muscle coordination and preventing compensatory movements that often occur when certain muscles are underdeveloped. Strengthening the glutes, hip flexors, and core can lead to better posture, more efficient force transfer, and greater stability during running. Additionally, research by Paavolainen et al. (1999) showed that runners who performed strength training exercises displayed better knee and hip mechanics, reducing strain on the joints and improving running performance.

Strength Training as Injury Prevention

Injury prevention is one of the most significant advantages of adding strength training to a runner’s routine. Running places a considerable amount of stress on the body, especially the joints, tendons, and muscles. Over time, this repetitive stress can lead to overuse injuries such as shin splints, IT band syndrome, or runner's knee.

The key to reducing these injuries is muscular strength. By targeting muscles that are often underdeveloped or imbalanced in runners, such as the glutes, hip abductors, and hamstrings, strength training helps provide better stability, control, and shock absorption while running.

A study by Schwellnus et al. (2016) concluded that strength training was effective in reducing the incidence of lower-limb injuries in runners by enhancing muscle strength and improving neuromuscular control. The researchers found that runners who included strength exercises in their training showed fewer overuse injuries and better recovery from intense running sessions.

In addition to strengthening muscles, resistance training also improves tendon and ligament resilience. Manca et al. (2020) found that strength training significantly increased tendon stiffness, which can help absorb impact forces during running and prevent injuries. Stronger tendons are better able to handle repetitive stress, reducing the likelihood of injury from overuse.

What Type of Strength Training Is Best for Runners?

The good news is that runners don’t need to become bodybuilders to experience the benefits of strength training. A well-rounded program should focus on functional movements that enhance running performance. Here are a few key exercises to include:

• Squats and Lunges: These exercises target the legs and glutes, helping to develop strength and power for pushing off the ground with each stride.
• Deadlifts: A great way to strengthen the hamstrings, glutes, and lower back, all of which are crucial for maintaining proper posture and preventing injury.
• Core stability exercises: A strong core is essential for good running form, as it helps stabilise the pelvis and torso. Think of the core as the tree trunk as the branches (limbs) move.
• Single-leg exercises: These movements help address any imbalances between your left and right sides, improving overall stability and reducing the risk of injury.
• Calf raises: These target the calves, which are essential for propulsion during the push-off phase of running and protecting the Achilles.

The Bottom Line: Runners Who Strength Train Perform Better and Stay Injury-Free

Incorporating strength training into your running routine doesn’t mean you have to give up your long runs or speed work. Instead, it means enhancing your running performance by building a stronger, more resilient body that can handle the physical demands of running with better efficiency and less risk of injury.

Runners who engage in regular strength training see improvements in running economy, biomechanical efficiency, and injury prevention. Whether you're training for a race or simply aiming to become a more efficient runner, strength training offers a powerful complement to your running regimen. It’s time to start lifting weights and watch your running reach new heights—both in performance and injury prevention.

So, if you’re training for an event, don’t overlook the power of strength training. It might just be the missing piece of the puzzle to unlock your full potential on the track or trail.