Why More Runners Are Strength Training

For years, many runners believed the best way to improve was simple: run more.

Today, that mindset is changing. From elite marathoners to recreational runners, strength training has become a standard part of the training process. The goal is not to build bodybuilder sized muscles. It is to become a stronger, more efficient, and more durable runner.

Running is a series of single leg jumps repeated hundreds or even thousands of times. Every step requires the body to absorb force, stabilize joints, and generate power. Strength training helps prepare the body for those demands.

Research consistently shows that runners who strength train can improve running economy, meaning they use less energy at a given pace. Over time, that can translate into faster race times and better endurance.

Strength training also helps address one of the biggest challenges runners face: injuries.

Common issues such as runner's knee, Achilles irritation, shin splints, and hip pain are often linked to weaknesses in the muscles responsible for controlling movement. Building strength can improve resilience and help runners tolerate higher training volumes.

A simple strength program does not need to be complicated.

Key Exercises for Runners

1. Split Squats

Build single leg strength and stability.

• 3 to 4 sets
• 6 to 10 reps per leg

2. Romanian Deadlifts

Strengthen the hamstrings and posterior chain.

• 3 to 4 sets
• 6 to 10 reps

3. Step Ups

Develop power and coordination.

• 3 sets
• 8 to 12 reps per leg

4. Calf Raises

Improve lower leg strength and tendon health.

• 3 to 4 sets
• 12 to 20 reps

5. Farmer Carries

Train posture, grip, and core stability.

• 3 to 5 sets
• 30 to 60 seconds

Most runners only need two strength sessions per week to see benefits. The goal is to support running, not replace it.

The runners who stay healthy for years are often the ones who treat strength training as part of the sport, not something separate from it. Stronger muscles, stronger tendons, and better movement mechanics can make every mile feel a little easier.

Running will always be the foundation. Strength training helps keep that foundation solid.

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This story was originally published May 31, 2026 at 3:41 PM.