For runners, strength training might not seem as critical as putting in the miles. However, evidence suggests it’s an essential component of any well-rounded training program. In this detailed blog post, we’ll explore why strength training is vital for runners, supported by insights from multiple research studies, and provide an evidence-based program featuring six key exercises to improve performance. Whether you’re training for a marathon or aiming to shave seconds off your 5K time, this guide has you covered.
Why Strength Training for Runners Matters
Running economy, endurance, and injury prevention are the cornerstones of performance for runners. Strength training directly impacts these factors through neuromuscular adaptations, improved muscle power, and enhanced musculoskeletal resilience.
1. Running Economy
Running economy (RE) refers to the energy cost of maintaining a steady pace. A better RE means less energy expenditure, allowing runners to go farther or faster with the same effort. Multiple studies, including one by Llanos-Lagos et al. (2024) (1), indicate that strength training, particularly high-load and explosive methods, enhances RE by improving force production, motor unit recruitment, and musculotendinous stiffness. These changes reduce the relative force required for each stride, conserving energy over long distances (1,2).
2. Time-to-Exhaustion (TTE) and Endurance Performance
High-load strength training has been shown to improve TTE, a key performance indicator in endurance events. A meta-analysis by Aagaard & Andersen (2010) (3) found that runners incorporating heavy resistance training into their programs increased TTE by 21% in treadmill tests performed at maximum aerobic capacity. This improvement highlights the role of strength training in delaying fatigue during sustained efforts (3).
3. Injury Prevention
Repetitive stress injuries, such as IT band syndrome and shin splints, are just a few injuries which are common among runners. Strength training reduces the risk of these injuries by addressing muscle imbalances and improving joint stability. Exercises like Bulgarian split squats and deadlifts are particularly effective in targeting weak stabilizers (2,4).
The Evidence Behind Strength Training for Runners
Maximal Strength Training (High Load)
Maximal strength training (MST) involves lifting loads of 80% or more of your one-repetition maximum (1RM). For example, if you can lift 80 kg for 5 repetitions, you can estimate your 1RM using a formula such as the Epley equation:
1RM = weight lifted × (1 + 0.0333 × number of reps).
In this case, 80 kg × (1 + 0.0333 × 5) equals approximately 93.3 kg. This calculation helps determine the appropriate training load.
Key Takeaway: Knowing your 1RM allows you to train effectively at the right intensity to achieve maximal strength gains. MST enhances neuromuscular adaptations, such as motor unit recruitment and intramuscular coordination, which are critical for improving running economy and time to exhaustion. A systematic review by Prieto-González et al. (2024) (4) found MST particularly effective for improving vertical jump (VJ), 1RM, and peak velocity (PV), all of which correlate with running-specific performance (4).
Explosive and Reactive Strength Training
Exercises focusing on explosive strength—such as box jumps—improve the stretch-shortening cycle (SSC) and musculotendinous stiffness. This results in better elastic energy return, a crucial factor in sprint finishes and uphill running. Studies by Hoff et al. (2002) (5) and Støren et al. (2008) (6) found significant gains in TTE and time trial performance with explosive training added to runners' routines (5,6).
Combined Training
Combining high-load and explosive strength training yields the most significant performance improvements. According to Llanos-Lagos et al. (2024) (1), combined training produces a large effect size on running performance, as it leverages the strengths of both methods. This approach is ideal for middle-distance and long-distance runners who need a balance of power and endurance (1).
Key Exercises for Runners
Based on evidence, the following six exercises are essential for runners. They target the major muscle groups involved in running, improve neuromuscular coordination, and enhance running-specific strength.
1. Trap Bar Deadlifts
Why: Builds posterior chain strength (glutes, hamstrings, and lower back), critical for propulsion and uphill running.
Evidence: High-load exercises like trap bar deadlifts improve RE by enhancing maximal force output and reducing fatigue (3,4)
How to Perform:
Stand inside the trap bar with feet hip-width apart.
Hinge at the hips and grip the handles.
Drive through your heels to lift the bar while keeping your chest up.
Lower the bar back down in a controlled motion.
Rep Range: 3–4 sets of 4–6 reps at 80–90% of 1RM.
2. Barbell Back Squats
Why: Improves quad and glute strength while enhancing core stability, reducing injury risk.
Evidence: Squats are linked to better force absorption and generation during running, improving RE and TTE (1,2).
How to Perform:
Position a barbell on your upper back.
Lower your hips back and down, keeping your knees tracking over your toes.
Drive through your heels to return to standing.
Rep Range: 3–4 sets of 6–8 reps at 70–85% of 1RM.
3. Box Jumps
Why: Develops explosive power and enhances SSC efficiency, critical for sprint finishes.
Evidence: Studies show that explosive exercises improve TTE and anaerobic performance (5,6).
How to Perform:
Stand in front of a sturdy box.
Swing your arms back, bend your knees, and explode upward onto the box.
Land softly and step down carefully.
Rep Range: 3–4 sets of 8–10 jumps.
4. Bulgarian Split Squats
Why: Addresses imbalances between legs, enhances stability, and targets glutes and quads.
Evidence: Single-leg exercises like split squats improve unilateral strength, reducing the energy cost of running (1,4).
How to Perform:
Place one foot on a bench behind you.
Lower your back knee toward the floor while keeping your torso upright.
Drive through your front heel to return to standing.
Rep Range: 3–4 sets of 8–12 reps per leg.
5. Barbell Overhead Press
Why: Strengthens the upper body and core, improving posture and arm drive during running.
Evidence: A strong upper body enhances overall running efficiency, especially during fatigue (1,2).
How to Perform:
Hold a barbell at shoulder height.
Slightly bend your knees, then explosively press the bar overhead.
Lower the bar back down in a controlled motion.
Rep Range: 3–4 sets of 8–10 reps at 60–70% of 1RM.
6. Sled Push
Why: Mimics the forward-driving motion of running while building functional strength and endurance.
Evidence: Sled pushes enhance force production and motor unit recruitment, improving RE (3,4).
How to Perform:
Load a sled with a challenging weight.
Grip the handles, lean forward slightly, and drive through your legs to push the sled across a flat surface.
Rep Range: 4–5 sets of 20–30 meters.
Practical Programming Tips
Frequency: Strength train 2–3 times per week on non-key running days.
Periodization: Adjust your program based on your training phase:
Base Phase: Prioritize maximal strength with high-load, low-rep work.
Peak/Taper Phase: Focus on explosive movements to enhance power and efficiency.
Recovery: Allow 48–72 hours between heavy lifting sessions to avoid overtraining.
Warm-Up and Cool-Down: Include dynamic stretches before lifting and static stretches post-workout to maintain mobility.
Conclusion
Strength training for runners is more than just cross-training—it’s a proven way to enhance performance, reduce injury risk, and improve efficiency. By incorporating exercises like trap bar deadlifts and Bulgarian split squats, supported by evidence from studies, you can unlock your full running potential. Stick to the recommended rep ranges, periodize your program, and watch your performance soar.
More posts
Looking to dive deeper into strength training exercises for runners? Explore our additional resources and guides on incorporating strength training into your routine for maximum performance gains. Check out our other endurance blog posts at shifttostrength.com/blog, or by clicking the button below:
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References
Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). The effect of strength training methods on middle-distance and long-distance runners’ athletic performance: A systematic review with meta-analysis. Sports Medicine, 54(1801-1833). https://doi.org/10.1007/s40279-024-02018-z
Taber, C. (2015). Strength training for endurance athletes: Theory to practice. Strength and Conditioning Journal, 37(2), 8–14.
Aagaard, P., & Andersen, J. L. (2010). Effects of strength training on endurance capacity in top-level endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 20(Suppl. 2), 39–47. https://doi.org/10.1111/j.1600-0838.2010.01197.x
Prieto-González, P., Yagin, F. H., Sánchez-Infante, J., & Ardigò, L. P. (2024). Effectiveness of maximum, explosive, and combined strength training on endurance runners’ performance indicators: A systematic review and meta-analysis. Preprints, 202403.0094. https://doi.org/10.20944/preprints202403.0094.v1
Hoff, J., Gran, A., & Helgerud, J. (2002). Maximal strength training improves aerobic endurance performance. Scandinavian Journal of Medicine & Science in Sports, 12(5), 288–295. https://doi.org/10.1034/j.1600-0838.2002.01140.x
Støren, O., Helgerud, J., Støa, E. M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087–1092. https://doi.org/10.1249/MSS.0b013e318168da2f