Strength Training for Runners: Do You Really Need It? 🏋️♂️🏃
If you’ve ever heard “runners just need to run,” it’s time to rethink that advice. Strength training isn’t just for bodybuilders or gym fanatics – it’s a powerful tool for improving your running performance, preventing injury, and feeling stronger every time you lace up.
Let’s break down why it matters, what you should focus on, and how to get started (without spending hours in the gym).
🔎 Why Runners Should Strength Train
- Injury Prevention: Stronger muscles and joints mean fewer niggles and more consistent training.
- Improved Running Economy: Strength work helps your body use less energy at the same pace.
- More Power: Sprint finishes, hills, and intervals become easier with stronger glutes, hamstrings, and calves.
- Better Posture and Core Stability: Especially important on longer runs when fatigue kicks in.
🧐 Common Myths (That Aren’t True)
- “I’ll bulk up too much.” Not with a runner’s training volume and a focus on bodyweight or light resistance.
- “It takes too much time.” 2 x 20-minute sessions a week is more than enough.
- “I don’t have gym access.” No problem. You can do effective strength work at home with zero equipment.
✅ What Kind of Strength Work Is Best?
You don’t need bodybuilding splits. Focus on functional, compound movements like:
- Squats
- Lunges
- Step-ups
- Glute bridges
- Planks and side planks
- Single-leg exercises (to mimic running)
If you do have weights or resistance bands – great! But bodyweight is plenty to get started.
🏋️♂️ How to Add Strength to Your Routine
- Start Small: 2 x 20-minute sessions a week is enough.
- Avoid Heavy Legs Before Speed Days: Space out leg sessions from interval training.
- Try a Routine After Easy Runs: Legs are already warm, and it saves a second warm-up.
⚡ Sample 20-Minute Bodyweight Routine
- Bodyweight squats x 15
- Glute bridges x 15
- Forward lunges x 10 each leg
- Side planks x 30 secs each side
- Step-ups (stairs or bench) x 10 each leg
- Bird dogs x 12 (6 each side)
Repeat circuit 2–3 times. Done!
🌟 Why It Pays Off
You don’t need to be lifting heavy or training like an elite athlete. The goal is to support your running, not replace it.
Stronger runners are more resilient, faster, and less likely to get sidelined.
Thinking of levelling up your training? Add some strength work – your future self (and your knees) will thank you.
Want help getting started? Ask one of our club members or drop us a message – we’re happy to help!
