Strength for Runners 101: The Essential Role of Strength Training for Runners
For many road and trail runners, strength training might seem secondary to the main event: logging miles. However, incorporating specific strength training exercises tailored to runners can dramatically enhance performance, reduce injury risk, and help you maintain consistent, quality training.
At James Sieber Coaching, our holistic approach focuses on the physical, psychological, social, and environmental factors influencing a runner’s journey. Let’s explore the evidence-based strategies and practical tips for effectively strength training to become a stronger, more resilient runner.
Why Should Runners Strength Train?
Strength training, often perceived as incompatible with endurance running, is scientifically proven to offer multiple benefits:
Improved Running Economy
Research consistently shows that strength training enhances running economy, meaning you use less energy at your usual pace. This efficiency allows you to run faster and longer with less effort, an essential benefit for runners training for events from 5Ks to 100-mile ultras.
Reduced Injury Risk
Running is a high-repetition, impact-based sport. Strengthening muscles, particularly around the hips, core, and lower legs, has been shown to reduce the risk of common running-related injuries, including patellar tendinopathy, ITB syndrome, and stress fractures. Strength training can correct imbalances and reinforce proper mechanics under fatigue.
Increased Training Capacity
With a stronger musculoskeletal system, runners can tolerate higher training loads and recover faster. This added durability is especially crucial when ramping up mileage, training for multi-day events, or returning from injury.
What Type of Strength Training is Best for Runners?
Not all strength training is created equal. For endurance runners, two primary modalities are consistently supported by research:
1. Heavy Resistance Training
Heavy resistance training (HRT) involves lifting loads of approximately 80–90% of your one-repetition max (1RM). Movements like squats, deadlifts, and lunges build maximal strength and neuromuscular efficiency. A 2021 meta-analysis found that HRT significantly improves running economy and time trial performance, particularly when performed over a 10- to 14-week period.
HRT is most effective when:
Performed 2x per week
Exercises target full-body and lower-limb strength
Volume is kept moderate to avoid excessive fatigue
2. Plyometric and Explosive Strength Training
Plyometric training focuses on exercises that enhance power through rapid muscle contractions and elastic energy use. Examples include:
Jump squats
Bounding
Hops and lateral jumps
Skater bounds
Trail runners benefit greatly from plyometrics due to the uneven terrain and constant adjustments required on the trail. These movements train the stretch-shortening cycle and reactive strength, making them invaluable for technical descents and steep climbs.
3. Core and Stability Work
A strong core provides stability through the trunk and pelvis, crucial for maintaining posture and efficient force transfer. Core training should include:
Static holds (e.g., planks, side planks)
Dynamic movements (e.g., Russian twists, band rotations)
Anti-rotation and anti-extension work
Integrating Pilates for Runners
Pilates offers a unique complement to traditional strength training by focusing on:
Deep core activation
Pelvic and spinal alignment
Controlled movement and breath
Many runners overlook the smaller stabilising muscles that Pilates targets. Incorporating Pilates helps runners maintain form under fatigue, improves breathing patterns, and prevents repetitive stress injuries. Apps like forRunners make Pilates accessible and time-efficient, allowing athletes to target gaps in their strength foundation.
Strength Training for Trail Runners: Specific Considerations
Trail running introduces unique demands not seen on the road:
Uneven terrain challenges lower leg and foot stability
Downhills increase eccentric loading on the quads
Uphills require powerful hip drive and glute strength
Multiple planes of motion test balance and coordination
Trail runners should include exercises that:
Mimic climbing and descending (e.g., step-ups, reverse lunges)
Build ankle and knee stability (e.g., banded inversion/eversion, single-leg balance drills)
Develop lateral and rotational control (e.g., lateral lunges, Cossack squats)
Sample Weekly Strength Training Plan for Runners
At James Sieber Coaching, we recommend a practical and sustainable plan for most runners:
Monday: Easy Run + Strength Session 1
Tuesday: Easy Run + Pilates
Wednesday: Quality Run (intervals or hills) + Core
Thursday: Easy Run + Strength Session 2
Friday: Rest Day
Saturday: Easy Run + Pilates
Sunday: Long Run
Key Components:
Heavy Resistance Sessions (2x/week, ~30 minutes): Include squats, lunges, deadlifts, step-ups. Focus on form and progression.
Pilates (2x/week, 15–30 minutes): Build control, stability, and breath awareness.
Core (1–2x/week, 10 minutes): Add after runs or strength sessions.
Mobility (most days): Short routines targeting hips, hamstrings, and ankles.
Equipment Needed:
Dumbbells or kettlebells
Resistance bands
Mat for Pilates and core work
Access to step/bench or hill for step-ups and hiking simulations
Time-Efficiency Strategies
Time is often the biggest barrier for runners incorporating strength work. Here are some solutions:
Stack sessions: Do strength right after an easy run
Shorten sessions: 20 minutes is enough if focused
Prioritise consistency: 2 x per week all year beats 5 x per week for 3 weeks
Use micro-sessions: Even 10-minute Pilates or core circuits make a difference
Consider what time you’re already spending scrolling after a run or watching TV in the evening. Can 15 minutes be repurposed?
Programming Tips for Runners
Start with bodyweight: Master technique before adding load
Train movements, not muscles: Focus on squats, hinges, pushes, pulls, and carries
Balance hard days: Do strength on days with harder runs or before rest days
Periodise your strength: Build in the off-season, maintain during race prep
Avoid overloading: Don’t strength train the day before long runs or workouts
The Long-Term Payoff
Runners who consistently integrate strength work not only reduce injury risk but often surprise themselves with performance breakthroughs. Improved posture, better stride mechanics, and greater fatigue resistance all add up to more joyful, efficient, and sustainable running.
Strength training is non-negotiable if you’re looking to enhance your performance, train smarter, and future-proof your running body.
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At James Sieber Coaching, we specialise in tailored online 1-to-1 run and strength coaching for runners across Australia. Our holistic, high-touch approach emphasises accountability, performance optimisation, and injury prevention, ensuring you reach your running potential, whatever your goal.
