Strength Training for Runners: What the Evidence Supports
Strength training can improve running economy and support performance when it complements, rather than competes with, your running. The strongest evidence favours progressive heavy resistance training and plyometrics, but the right programme depends on your experience, race demands and capacity to recover.
For runners in Dublin and across Ireland, winter can be a useful time to establish a manageable strength routine. Start with what you can repeat alongside your running, rather than copying an advanced athlete’s gym session.
What the evidence supports
Resistance training complements your running. In this context, its main purpose is improving force production and running economy, rather than assuming it will raise VO2max. Better neuromuscular coordination, tendon stiffness and force production may reduce the energy required to hold a given pace—your running economy.
Systematic reviews report that heavy resistance, explosive training and plyometrics can improve running economy in trained middle- and long-distance runners. Some studies also show better time-trial performance. However, interventions are generally short, participant groups are often small, and findings cannot guarantee the same response for every athlete.
The evidence for preventing running injuries is less certain. Strength work can increase tissue capacity and address individual deficits, but a generic gym programme should not be presented as protection against every injury.
Choosing the right strength methods
Heavy resistance training
Exercises such as squats, split squats, deadlift variations and calf raises develop force across relevant joints. “Heavy” is relative: you need a challenging load with sound technique, not a maximal lift. Low-to-moderate repetitions help limit unnecessary fatigue.
Plyometric and explosive training
Hops, jumps and bounds train rapid force production and use of the stretch-shortening cycle. They can be valuable, but impact rises quickly. Begin with simple, low-volume drills and progress only when landings remain controlled.
Targeted accessory work
Soleus raises, hamstring exercises, hip work and trunk training can address specific needs. These exercises are useful additions, but they should not crowd out the main lifts or your essential running sessions.
How to put it into practice
For many runners, 2 short sessions each week are a practical starting point. During demanding race-specific blocks, 1 session may be enough to maintain exposure. This is coaching guidance rather than a universal threshold.
- Choose 1 squat or split-squat pattern, 1 hip-dominant lift and 1 calf exercise.
- Add a small dose of jumps or hops if you already tolerate impact well.
- Use controlled technique and finish sets before speed or posture deteriorates.
- Increase load gradually before adding more exercises or training days.
- Place demanding strength work after an easier run or alongside a hard day, depending on your schedule.
- Track soreness, running quality and motivation, then reduce volume if recovery worsens.
A simple session might include a split squat, Romanian deadlift, seated calf raise and low-level pogo jumps. Your exercise selection should reflect your training history, available equipment and any symptoms.
Common mistakes and how to recover
- Doing too much too soon: introduce a few movements and build over several weeks.
- Training only with light circuits: these may add cardiovascular fatigue without providing sufficient strength stimulus.
- Chasing soreness: muscle soreness is not proof of an effective session. Reduce sets or loading when it disrupts running.
- Placing heavy lifting before key runs: move the session or lower its volume when running quality suffers.
- Ignoring pain: stop aggravating movements and seek assessment when pain persists, changes your gait or worsens.
A simple decision framework
Prioritise running consistency first. Add strength when you can recover from it, select exercises you can perform safely, and progress load before complexity. Judge success by improved force, stable running quality and manageable fatigue—not by how exhausted the gym session makes you.
Scientific references
Blagrove RC, Howatson G, Hayes PR. A systematic review of strength training and distance-running determinants, primarily in trained runners; limitations include short interventions and varied protocols. https://doi.org/10.1007/s40279-017-0835-7
A 2024 systematic review of running economy supports potential benefits from high-load and plyometric training, with results varying by method, assessment speed and athlete background. These findings do not establish a single best programme for every runner.
A 2024 trial in middle-aged recreational runners reported economy improvements without a clear improvement in 5 km time. Its abstract was assessed for this article. Better economy should therefore not be presented as a guaranteed race result.
Build strength around your endurance training
Our training plans provide structure. For individual help balancing running and gym work, explore coaching below. Use the RPE guide to keep easy runs at the intended effort.
