Why Strength Training Matters for Runners

Strength training is one of the most effective ways runners can complement their mileage. Research shows that adding strength work to a running program can improve running economy, race performance, and neuromuscular qualities.

Run more efficiently

One of the strongest benefits of strength training for runners is improved running economy—essentially, how much energy your body uses to maintain a given pace. Research consistently shows approximately 2–8% improvements in running economy when strength training is added to a running program.

That means you may be able to run at the same pace while using less energy, or potentially maintain a faster pace for the same effort. High-load resistance training appears particularly effective for improving running economy, while plyometric training may be especially beneficial at lower running speeds.

Improve race performance

Strength training isn't just about making your muscles stronger—it can translate directly into running performance. Research has found that high-load and combined strength-training programs can improve time-trial and time-to-exhaustion performance, with benefits demonstrated across distances from 1,500 to 10,000 meters in trained runners.

One recent study found that runners who added maximal strength and plyometric training twice per week for 10 weeks were able to maintain their running economy better during the later stages of a 90-minute run and increased high-intensity time-to-exhaustion by approximately 35%.

Build strength, power, and speed

Running requires your body to repeatedly produce and absorb force. Strength training can improve the neuromuscular qualities that allow you to do this more effectively, including maximal strength, muscle power, and sprint performance.

And you don't have to become a "gym rat" to see the benefits. The research supports incorporating targeted strength work alongside your normal running—often 2–3 sessions per week, depending on your training load and goals.

The bottom line

Strength training shouldn't replace your running—it should support it. The goal isn't simply to lift heavier weights or build bigger muscles. It's to develop a body that can produce and manage force efficiently, maintain good mechanics as fatigue sets in, and handle the demands of your training.

Whether you're training for a marathon, working toward a faster 5K, or simply running for your health, a personalized strength program can be an important part of becoming a stronger, more efficient, and more capable runner.