Most runners know they "should" do strength training. Fewer actually do it, often because it's unclear what to do or whether it's worth the time. The short answer: it is, and you need less than you think.
What the research says
It can make you more economical. A systematic review of 24 studies in middle- and long-distance runners found that adding strength training (heavy lifting, explosive work or jumping exercises) generally improved running economy by about 2–8% compared with running alone. Better economy means using less energy at the same pace. Time-trial performance over 1.5–10 km also tended to improve. A later meta-analysis found that heavy loads and plyometric (jumping) training were the most effective methods for economy.
The same review found that strength work did not harm the things runners worry about: body composition and aerobic capacity were typically unaffected. You won't "bulk up" from two sessions a week.
It's one of the best-supported ways to reduce injuries. A meta-analysis of randomised trials across many sports found that strength training programmes cut sports injuries to less than one-third, and overuse injuries were almost halved. Stretching, by contrast, showed no protective effect. These trials weren't only runners, so the exact number shouldn't be taken literally for running – but the direction is clear.
How much is enough?
- Twice a week, 20–30 minutes, is a good target. Once a week still helps.
- Heavy enough to be challenging. The last 2–3 repetitions of each set should be hard. Light, endless repetitions don't do much for runners.
- Progress slowly. Add a little weight or a few repetitions every week or two.
- Timing: on a hard running day (after the run, or later the same day) or on an easy day – but not right before a key session or a long run.
Six exercises to start with
Start with your body weight for 2–3 weeks, then add weight (dumbbells, a backpack, a gym machine).
- Split squat or Bulgarian split squat – 3 sets of 8–10 per leg. One leg in front, lower the back knee towards the floor. Builds the thighs and hips in a running-like position.
- Single-leg calf raise – 3 sets of 10–15 per leg, slowly, on a step. Your calves and Achilles tendons take a large share of the load in every stride.
- Hip thrust or glute bridge – 3 sets of 10–12. Strong glutes help keep your hips stable when you're tired.
- Step-up – 3 sets of 8 per leg on a knee-high step or bench, without pushing off the back foot.
- Single-leg Romanian deadlift – 3 sets of 8 per leg. Hinge at the hip with a long back; trains hamstrings and balance.
- Plank or side plank – 3 × 30–45 seconds. A simple way to train the trunk.
After a couple of months, if you're injury-free, you can add simple jumps: skipping, pogo hops on the spot, or low box jumps – a few sets of 10–20 contacts, done fresh, before fatigue.
Common worries
- "I'll be too sore to run." In the first two weeks, a little. Start light and it passes quickly.
- "I don't have a gym." Body weight and a backpack with books go a long way at first.
- "I'd rather just run more." Runners who get injured often lose far more running time than two short sessions a week cost.
If you have an existing injury or pain, a physiotherapist can adapt these exercises to you.
The bottom line
Two short sessions a week of real, progressive strength work is one of the best investments a runner can make: more economy, fewer injuries, and no downside for your running.
Sources
- Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5):1117–1149. doi:10.1007/s40279-017-0835-7
- Effect of strength training programs in middle- and long-distance runners' economy at different running speeds: a systematic review with meta-analysis. Sports Med. doi:10.1007/s40279-023-01978-y
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871–877. PubMed