Why strength work makes runners faster
Every stride is a small jump, and your legs absorb several times your bodyweight on landing. Stronger muscles and tendons handle that load more efficiently and for longer — which is why research on strength training for endurance runners consistently finds improvements in running economy (how much energy you use at a given pace), without adding bulk that slows you down.
The second benefit is durability. Most running injuries come from load building faster than tissues can adapt. Strength work raises the ceiling on what your legs can tolerate.
What to actually do
Two sessions a week of 30–45 minutes is enough for most runners. Built around:
- A heavy squat or deadlift pattern — trap-bar deadlift, goblet or back squat. Low reps (3–6), heavy enough that the last rep is challenging with good form.
- Single-leg strength — split squats, step-ups, single-leg Romanian deadlifts. Running is a single-leg sport.
- Calves, properly — straight- and bent-knee calf raises with real load. They do a huge share of the work in every stride.
- Some springiness — once the basics are solid, low-level hops and skips to train the tendons to store and return energy.
A sample session
After a short warm-up, a runner’s strength session might look like this:
- Trap-bar deadlift — 4 sets of 4–6.
- Rear-foot elevated split squat — 3 sets of 6–8 each leg.
- Single-leg Romanian deadlift — 3 sets of 8 each leg.
- Calf raises — 3 sets of 10–12 straight-knee, 3 sets of 10–12 bent-knee.
- Pogo hops — 3 short sets, once the rest feels easy.
Rest properly between heavy sets — this isn’t a circuit. The aim is force, not fatigue.
How to fit it around your running
- Put strength sessions on the same day as easy runs, or on rest days — not the day before a key session.
- If it’s the same day as a run, run first when the run matters most.
- Keep lifting through a marathon block, but reduce volume in the final two weeks before race day.
- Expect some leg soreness for the first couple of weeks. It settles quickly.
Strength across the running year
Strength work should change with your running. In the off-season or early in a build, you have room to push the lifting harder. As mileage rises, keep the intensity but cut the number of sets. In the final weeks before a race, a short maintenance session keeps what you’ve built without leaving your legs heavy.
Common mistakes
- Only light, high-rep work. Your runs already provide endurance; the gym should provide strength.
- Skipping calves. Often the weak link, and one of the most useful areas to strengthen.
- Lifting heavy the day before intervals. Protect your key sessions.
- Stopping when the race gets close. A little maintenance goes a long way.
What this looked like for Bernard
Bernard started with me in Peterborough at 130kg. Running was introduced gradually, with strength work holding everything together while the weight came down. Five months later he was 109.8kg and ran a 5K personal best of 29:46, at 5:55 per kilometre. Read Bernard’s story.
You don’t need to be starting from where he was — the same principle applies whether you’re chasing a first 5K or a marathon time: strength is the part of training most runners skip, and the part that makes everything else hold up. Training for a marathon? Read how to build marathon mileage without getting injured.
I coach runners 1:1 in Peterborough and King’s Cliffe. Book a free consultation and bring your training log.