Strength Training for Endurance Runners

Strength training is no longer optional but essential for endurance runners seeking optimal performance. Research consistently demonstrates that well-designed strength programs deliver multiple performance benefits.

Important Disclaimer: I am NOT a strength coach or a physical therapist and I am NOT qualified to provide strength training advice as a professional service.

Recently I have had several of my athletes ask me for advice on how to add strength training into their overall running development and what specific types of exercises to incorporate. While I am not a strength coach, I do think this is a critical aspect of training for all endurance athletes. This is a very high level summary about strength training for runners developed through personal experience and AI-assisted research. I have also provided a link to a more detailed, evidence-based summary of strength training for runners, and for Medium Runners I will also provide examples of strength sessions to consider when folding this into your overall training program.

Key Benefits of Strength Training for Runners

• Enhanced Running Economy (RE): Improve your efficiency by 2-8%, directly translating to faster race times

• Injury Prevention: Build resilient tissues, correct imbalances, and improve biomechanics

• Increased Power and Speed: Develop explosive capabilities for hills, accelerations, and finishing kicks

• Improved Fatigue Resistance: Maintain form and efficiency even when tired, extending time to exhaustion

Primary Strength Training Modalities for You to Incorporate

1. Heavy Resistance Training (HRT): Build foundational strength through compound movements with heavier loads (>80% 1RM)

2. Plyometric Training (PJT): Develop explosive power and reactive strength through jump-based exercises

3. Core Stability Training: Enhance the ability to transfer force and maintain posture during running

4. Single-Leg/Unilateral Work: Address the running-specific demands of alternating single-leg stance phases

How to Implement Strength Training

• Frequency: It is typical to aim for 2-3 dedicated strength sessions per week, adjusted based on training phase

• Timing: Schedule strength sessions to minimize interference with high-priority running workouts. This usually involves stacking strength sessions the same day or the day after a running workout and avoiding strength sessions within 24 hours before a running workout

• Periodization: Like running, it is important to have a specific purpose for your strength training, which means you may adjust the type, volume, and intensity of exercises at different times. Just as with running, this can be done through specific cycles or phases of training. An example of progressive phase training across your season:

  • Stability/Adaptation phase (4-8 weeks): Focus on bodyweight exercises, light resistance, higher reps (12-15), and proper movement patterns to build a foundation and correct imbalances

  • Strength phase (4-6 weeks): Emphasize heavier compound lifts (75-90% 1RM), lower reps (4-8), and progressive overload to significantly increase maximal force production

  • Power/explosive phase (2-4 weeks): Integrate plyometrics and explosive movements with minimal ground contact time to convert strength gains into running-specific power and reactivity

  • Maintenance phase (throughout race season): Reduce volume to 1-2 short sessions weekly with key exercises to preserve gains while prioritizing running performance

Practical Considerations for Your Personalized Strength Training

• Prioritize quality over quantity - do 3 focused exercises correctly and with specific intent rather than 10 unfocused exercises to try to “hit everything” in one session

• Progress gradually, especially if you are new to strength training - start with 2 sessions a week, add more as you adapt and as your life schedule allows

• Ensure proper form and technique - learn exercises with less or no weight to make sure you don’t form bad habits and miss the intent of the exercise

• Balance training stress with recovery needs - avoid going into your next strength session while still sore from your previous one

• Tailor exercises to address individual weaknesses or imbalances - talk to an expert, especially if you have nagging injuries to manage

Strength training makes runners more efficient, more powerful, more resilient, and more resistant to fatigue - all translating to better performance outcomes and extended competitive careers.

Needing more guidance for your strength training? Find a coach! Feel free to reach out and I can help direct you to someone.