What Strength Training Taught Me About Running
My running journey began in junior high. Our school cross country team was the bee’s knees, and I really wanted to run with the varsity team. But I was a slow runner, or at least I thought I was back then. I used to run a 7-minute mile and still come in at the back of the pack. What I would do to run a 7-minute mile these days!
Even though I didn’t think so back then, our coach really knew what he was doing. We had practice 4 days a week. We ran 4 days, lifted weights 2 days, and had study hall one day so that no one was on the ineligible list (seriously, such a smart coach).
I remember loving and hating the strength workouts. I loved them because that was my kind of workout and I hated them because I was always the last one done. I liked to pick the heavy weights and get all my reps in. Little did I know, years later that would benefit me greatly (both literally and figuratively).
Long after knee injury forced me off the cross-country team, I still found myself doing those same workouts in my room at home with my mom’s dumbbells. That’s a story for another time, but wow, I didn’t know how much lifting weights could help me overcome some terrible knee pain and eventually lead me to running an ultramarathon. So, yes, there is hope.
Many runners believe the best way to improve their running is simply to run more miles. While consistent mileage is important, there is another component of training that is often overlooked: strength training.
A well-designed strength program can make runners more resilient, more efficient, and less likely to get injured over time. I am so glad I learned this early on in my running career. Unfortunately, many runners skip strength training altogether or aren’t sure what exercises actually help running performance.
Why Strength Training Is Important for Runners
Running places repetitive stress on the body. With every step, forces travel through the feet, ankles, knees, hips, and trunk. Over time, weaknesses in any of these areas can contribute to inefficient movement patterns and increase the likelihood of overuse injuries.
Strength training helps address these issues by improving:
Single-leg stability
Hip and glute strength
Calf and ankle strength
Postural strength of the upper body
Overall tissue resilience
When these areas become stronger, runners are often able to maintain better form, tolerate higher training volumes, and recover more efficiently.
Running Is a Single-Leg Sport
One of the most important concepts for runners to understand is that running is essentially a repeated single-leg activity. While running, your body is constantly moving from one leg to the other while absorbing and generating force with each stride.
Because of this, strength programs for runners should emphasize exercises that develop:
Single-leg strength
Hip stability
Posterior chain strength
Calf and ankle strength
Upper body posture and trunk control
Exercises such as Bulgarian split squats, single-leg Romanian deadlifts, step-ups, rows, and presses help build the type of strength that supports efficient running mechanics.
You Don’t Need Hours in the Gym
One common misconception is that runners need long gym sessions to benefit from strength training. In reality, two well-structured strength workouts per week can be enough to make a meaningful difference. These workouts should focus on full-body training, targeting both the upper and lower body while emphasizing the muscle groups that support running.
The key is choosing exercises that:
Build strength without excessive fatigue
Improve single-leg control
Support posture and trunk stability
Strengthen the calves and ankles
When programmed correctly, strength training should complement your running, not wear you out and make running harder.
A Simple Strength Framework for Runners
A balanced strength routine for runners often includes a combination of:
Lower body strength exercises (squats, split squats, step-ups)
Single-leg stability work
Posterior chain training (hamstrings and glutes)
Upper body pulling and pressing movements
Calf and ankle strengthening
When these elements are combined into a simple routine performed two days per week, runners can build the strength needed to support their training while minimizing unnecessary fatigue.
Want a Simple Strength Plan for Runners?
If you’re unsure how to structure your strength training, I’ve created a free guide that walks through exactly how to do it.
Inside the guide you’ll find:
Two full-body strength workouts designed for runners
Exercise substitutions so you can adjust based on equipment
Guidance on how to choose the right weights
A simple 6–8 week progression plan
A suggested warm-up routine
Tips for scheduling strength workouts around your running
You can access the guide here: Strength Training for Runners: A Guide to Reducing Injury Risk — Finding Fortitude
Strength Training for Runners: A Guide to Reducing Injury Risk
This guide provides a simple framework you can start using right away to help build strength, improve durability, and support your running long term.
Strength training doesn’t need to be complicated to benefit runners. Consistent, well-balanced workouts that target the muscles most involved in running can go a long way toward improving running economy, maintaining form during longer efforts, and reducing injury risk.
If you’re a runner who wants to stay healthy and keep logging miles for years to come, strength training is one of the most valuable tools you can add to your routine.
You can find other free resources for runners on my website at: For the Runners — Finding Fortitude
