Expert's Top Tips on Strength Training for Runner's

Are you dealing with nagging running injuries that just won’t go away—no matter how much you stretch or foam roll?

You’re not alone. Many runners struggle with chronic aches and pains that linger, especially as training mileage increases. And often, these issues don’t fully resolve without a more strategic solution.

Maybe you’re not injured—but you’re wondering, why is strength training so important for runners?

Summer is the perfect time to focus on building muscle and getting stronger—especially before you dive into fall marathon or half marathon training. By integrating a smart strength training plan into your running routine, you can improve your speed, optimize running form, and significantly reduce your risk of injury.

What Does Strength Training for Runners Actually Look Like?

Make it simple. Make it repeatable. Make it harder.

To make true muscular strength gains, you need at least 6 consistent weeks of progressive training. Here’s what that looks like for long-distance runners:

✅ 1–2 days per week of heavy strength training
✅ Schedule your lifting session after a hard run workout or the following day
✅ 4–6 compound exercises per session
✅ Perform 4 sets of 6–8 reps at roughly 60% of your max effort (adjust as needed if you’re injured or aiming for max strength gains)
✅ Include both double-leg and single-leg movements
✅ Favor compound lifts (like squats, deadlifts, lunges) over isolated machine-based exercises, unless modifying for injury
✅ Fuel properly: ~30g of protein within 30 minutes after each workout

Why Strength Training Matters for Endurance Athletes

Strength training is often overlooked—or misunderstood—by long-distance runners. As a physical therapist and running coach, I hear it all the time:

“I just don’t like lifting... I’d rather be running.”

But here’s the truth: resistance training is the #1 tool for performance and injury prevention in master’s runners and endurance athletes of all ages.

The runners I work with often see quick improvements in how they feel within 2–3 weeks, and over time, they notice:

• Fewer injuries

• More power in their stride

• Better posture and running economy

• Improved confidence and recovery

Strength Training: The Endurance Runner's Fountain of Youth

If there were a fountain of youth for runners, strength training would be it. Lifting heavy builds more than just muscle—it improves bone density, supports joint health, and boosts longevity.

Whether you're training for a marathon or simply want to run pain-free into your 40s, 50s, and beyond, a consistent strength plan is essential.

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Sources:

Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials.
Balsalobre-Fernández, Carlos; Santos-Concejero, Jordan; Grivas, Gerasimos V.