Strength Training for Runners: Benefits, Types, and Tips

Whether you’re new to running or you’ve been running for years, you can benefit from strength training. Some runners are hesitant to strength train because they think it will make them bulky and slower. But strength-training can make your running program more effective and more enjoyable.


Whether you’re looking to get faster, stronger, or lose weight, doing strength training can help you achieve your goals. Here are some ways that strength training can enhance your running program.

Increased Running Efficiency

If you’ve ever had your form fell apart as you get fatigued toward the end of a long run or race, strength-training can help. Strengthening your core can help you improve and maintain your running form, which translates into greater running efficiency.

This is especially important for those training for a long-distance event such as a half or full marathon since small improvements in efficiency can make a huge difference over all those miles.

Weight Loss

Adding more lean muscle mass will increase your metabolism, which means you’ll burn more calories both at rest and during workouts. Many runners find that adding strength-training to their training regimen boosts their weight loss effort and helps them bust through a weight-loss plateau.

Improved Endurance and Reduced Fatigue

Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which will help you maintain your proper running form. Improving your strength will help you fight off hitting the wall or cramping up during the late stages of a long-distance race.


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