Strength Training for Runners: The Secret to Faster, Healthier Miles

5-min read

Many runners believe that the best way to get faster is to run more. While consistent mileage matters, skipping strength training is one of the most common mistakes endurance athletes make. Adding targeted strength work into your weekly routine can help you run faster, stay injury-free, and enjoy your miles for years to come.

Why Runners Need Strength Training

Running is a high-impact, repetitive sport. Every step places forces of up to 2–3 times your body weight through your legs. Without a strong foundation, those forces can lead to injuries like patellofemoral pain, IT band syndrome, or Achilles tendinopathy.

Research shows that runners who strength train see improvements in running economy, time to exhaustion, and overall performance (Balsalobre-Fernández et al., 2016). In other words lifting weights can make you a better, more efficient runner.

Another study showed that calf strengthening especially through explosive, plyometric drills can meaningfully improve your running economy. In fact, one study showed a 4.1% increase in efficiency, meaning you use less energy to maintain the same pace.

The Key Muscle Groups to Target

A balanced program for runners should focus on the muscles that control and stabilize running form:

• Glutes and hamstrings: Power your stride and protect the knees.

• Quads and adductors: Absorb impact and support knee alignment.

• Calves: Handle push-off forces and protect the Achilles.

• Core: Keeps your trunk stable and reduces wasted energy with every step.

How Much Strength Training Do You Need?

You don’t have to live in the gym. Most runners see major benefits from just 2 sessions per week, ideally lasting 30–45 minutes.

A typical session includes:

• Plyometrics (to train explosive power and tendon health)

• 3–4 strength exercises (such as deadlifts, squats, or step-ups)

• 1–2 core exercises

• Calf raises or variations for push-off strength

This can be done with bodyweight, resistance bands, or weights. It’s all about progressive loading and good technique.

When to Add It In

The best time to add strength work is on easy run days, giving your body recovery space before or after long runs or speed sessions. With the right planning, strength training won’t make you sore for key runs it will make those runs better.

Ready to Get Started?

Strength training doesn’t just prevent injuries it can make you a faster, stronger, more confident runner. Whether you’re chasing a new PR or training for your first marathon, adding the right exercises can change your running for the better.

At Atomic Physical Therapy, we specialize in helping runners build strength that translates directly to the road and trail. Our team can create a personalized plan that complements your training and keeps you healthy through race season.

👉 Schedule a free discovery call to find out how strength training can transform your running.