Many runners believe that improving their performance only requires running more kilometres. While building endurance through running is essential, there is another powerful tool that is often overlooked: strength training.
Whether you are a beginner preparing for your first 5km run, a recreational runner chasing a personal best, or an experienced athlete training for a marathon, strength training can help you become a stronger, faster and more resilient runner.
Running is a repetitive movement. Every stride places stress on your muscles, tendons, joints and connective tissues. Without adequate strength, your body may struggle to handle these demands, increasing the risk of fatigue and injury.
1. Strength Training Helps Prevent Running Injuries
One of the biggest challenges runners face is injury caused by overuse.
Common running injuries include runner’s knee, shin splints, Achilles tendon problems and plantar fasciitis.
Many of these issues occur because certain muscles are not strong enough to support proper movement.
Strength training helps improve the strength and stability of key areas such as:
• Glutes
• Hamstrings
• Quadriceps
• Calves
• Core muscles
Stronger muscles provide better support for your joints and help your body absorb the impact forces created during running.
2. Strength Training Improves Running Efficiency
Running is not just about having good cardiovascular fitness. Your muscles play a major role in how efficiently you move.
A stronger runner can:
• Generate more force with each stride
• Maintain better posture during longer runs
• Waste less energy through unnecessary movement
• Maintain running form even when fatigued
This means you can potentially run at a faster pace while using the same amount of energy.
3. Strength Training Builds Better Running Form
As runners become tired, their running mechanics often change.
You may notice:
• Hunched posture
• Shorter strides
• Reduced hip stability
• Poor foot control
Strength training develops the muscles responsible for maintaining good running mechanics, allowing you to maintain proper form for longer periods.
4. Strength Training Improves Speed and Power
Many runners focus only on endurance but overlook the importance of power.
Exercises such as squats, deadlifts, lunges, step-ups and calf raises help develop lower-body strength and explosiveness.
A stronger lower body allows runners to produce more force against the ground, which can contribute to improved acceleration and speed.
5. Strength Training Helps Runners Age Better
As we get older, maintaining muscle mass and strength becomes increasingly important.
For runners above 40, strength training is especially valuable because it helps preserve muscle mass, maintain bone density, support healthy joints and improve balance and coordination.
Running alone does not provide enough stimulus to maintain optimal muscle strength. Combining running with resistance training creates a more complete fitness approach.
How Often Should Runners Strength Train?
For most runners, two strength training sessions per week can provide significant benefits.
A good programme should focus on:
- Lower Body Strength: Squats, deadlifts, split squats and lunges.
- Core Stability: Planks, anti-rotation exercises and controlled trunk movements.
- Single-Leg Strength: Step-ups, single-leg squats and Bulgarian split squats.
- Calf and Foot Strength: Calf raises, tibialis raises and foot stability exercises.
The goal is not to become a bodybuilder. The goal is to build a stronger body that can perform better and handle the demands of running.
Should Strength Training Replace Running?
No. Strength training should complement running, not replace it.
A balanced programme combines:
• Running for endurance and cardiovascular fitness
• Strength training for power, stability and injury prevention
• Mobility work for movement quality and recovery
Together, they create a more complete athlete.
Final Thoughts
Running builds endurance, but strength training builds the foundation that allows runners to perform at their best.
A stronger runner is not just someone who lifts heavier weights. A stronger runner is someone who can run further, maintain better form, recover faster and reduce the chances of being sidelined by injury.
If you want to become a better runner, do not only ask:
“Am I running enough?”
Also ask:
“Am I strong enough to support my running?”
The answer could be the difference between simply completing your runs and becoming a stronger, faster and more resilient athlete.
About the Author
Jay Thevar is the Founder and Head Coach of The Fesique Lab, a private personal training studio located in Clarke Quay, Singapore.
With over 25 years of experience in the fitness industry, Jay is a former Physical Training Instructor (PTI), 3 time Gold Medal Men’s Physique champion and fitness professional specialising in strength training, body transformation, injury-aware training and performance coaching.
He holds qualifications in Sports Science and Medicine and has coached a wide range of individuals, from beginners and busy professionals to athletes and clients training around physical limitations.
His coaching philosophy is built around science-based training, sustainable results and helping individuals become stronger, healthier and more confident.
