Stronger Strides: The Power of Strength Training for Runners
By Anya Cox
Like many of you, I used to be an avid runner, passionately logging miles on the open road. When I chose a career in physical therapy, my goal was to help people continue enjoying the physical activities they love, whether that’s running, cycling, or anything in between. Over the years, I’ve come to deeply understand the power and value of strength training—not just for preventing injuries, but also for healing them. This is especially true for runners, where the benefits of strength training can’t be overstated.
As I got deeper into my career, I noticed something surprising: many runners, despite their passion for the sport, were hesitant to embrace strength training. During a specialized course on treating runners, I came across a startling statistic: a whopping 80% of runners will face an injury at some point in their journey. What’s even more eye-opening? Many of these injuries could be prevented or significantly reduced with consistent strength training, and for those who are already injured, strength training is often the best path to recovery.
I completely understand how it feels! When you’re passionate about running, it’s natural to think that every spare moment should be dedicated to those miles. You might believe that cardio is the best way to stay fit or wonder if strength training could impact your running performance. Or maybe it just hasn’t seemed necessary. But as a physical therapist who works with a variety of athletes, I’ve seen firsthand how a balanced approach that includes strength training can provide fantastic benefits, like enhancing your performance, reducing injury risk, and improving your overall fitness.
Hands down, one of the biggest perks of strength training for runners is injury prevention. Running is a high-impact, repetitive activity, and your body needs enough strength to manage the forces it encounters with every stride. Strong muscles around your joints help stabilize them and absorb the impact of each footfall, which drastically reduces your risk of common running injuries. Core strengthening exercises also improve posture and balance, which further decreases injury risk by promoting proper alignment—something I always emphasize when working with my clients.
Running is a fantastic cardiovascular exercise; it gets your heart pumping and your blood flowing. But here’s the catch—it won’t make you stronger. Your muscles need gradually increasing resistance, known as progressive overload, to grow and get stronger. Sure, you might see some initial muscle tone, especially in the muscles that power your runs, but eventually, that progress will plateau. As a strength coach and physical therapist, I tailor programs specifically to help athletes, including runners, prevent that plateau, keeping their bodies strong and resilient.
Another huge advantage? Improved running economy. Running economy is the energy you need to maintain a certain pace. When your muscles are stronger, they generate more force with each stride, which means you can maintain your speed with less effort. This efficiency is a game-changer, especially for long-distance runs. Exercises like squats, lunges, and deadlifts target the muscles you use while running, building the power and endurance you need to keep up the pace for longer.
Strength training also helps with overall body composition and endurance. By increasing lean muscle mass, your metabolism is restored, and you’ll burn more fat, which helps maintain a healthy weight. Plus, strength exercises can help correct muscle imbalances and weaknesses, making your body more resilient and better equipped to handle the demands of frequent training. That extra strength also helps you perform better in different terrains and conditions, making you a more versatile and adaptable runner.
In conclusion, this isn’t about criticizing running—far from it! If running is your passion, keep hitting the trails and savor every stride. I still run regularly for fun and as a way to mix up my routine. But as someone who has dedicated my career to helping people stay strong and injury-free in all their physical activities, I can’t emphasize enough the importance of pairing your running routine with a solid strength training program. A knowledgeable strength coach, particularly one who understands the unique needs of runners, can create a plan that supports and stabilizes the areas most vulnerable to running injuries. If staying active and healthy is your goal, and you haven’t yet tried strength training, I encourage you to give it a shot. It could be the game-changer that takes your running to the next level while keeping your body healthy for the long haul.
