Strength Training for Runners: What the Research Actually Says

Running itself will always be the foundation of better running.

But if you want to become a stronger, more efficient runner, it is not just about logging more miles. It is also about how well your body can produce force, absorb force, stay stable, and hold good form when fatigue starts to build.

That is exactly why Strength is one of my 7 Core Pillars™ for Runners.

The good news is that strength training for runners does not need to be complicated.

The simple version

Here is the easy-to-understand version first.

Research shows that the right kind of strength training can help runners become more efficient. In particular, the strongest evidence supports heavy lower-body strength training, plyometric training, or a sensible combination of both for improving running economy in middle- and long-distance runners (Llanos-Lagos et al., 2024; Balsalobre-Fernández et al., 2016).

Running economy simply means how much energy your body needs to run at a given pace.

So if you can run at the same speed using less energy, that is a good thing. It means you are becoming a more efficient runner.

In plain English, strength training for runners is not mainly about building bigger muscles.
It is about helping you become a more capable, more efficient runner.

Why strength training matters for runners

A lot of runners think improvement comes down to one thing: run more.

And to a point, that is true.

But performance is not only about aerobic fitness. Running economy plays a huge role too, especially once you already have a decent running base.

A 2024 systematic review and meta-analysis found that high-load strength training, plyometric training, and combined methods may all improve running economy in middle- and long-distance runners, while submaximal-load and isometric-only methods appeared less effective overall (Llanos-Lagos et al., 2024).

That matters because plenty of runners spend years trying to improve purely by adding more running, when in reality they may also benefit from becoming stronger and mechanically more efficient.

A 2016 systematic review and meta-analysis in highly trained runners also concluded that strength training performed 2 to 3 times per week for 8 to 12 weeks is an appropriate strategy for improving running economy (Balsalobre-Fernández et al., 2016).

What type of strength training seems to work best?

This is where the conversation gets more useful.

The research does not suggest that all gym work is equally valuable for runners. It points much more strongly toward a few specific types of training.

Heavy strength training

Heavy lower-body resistance training is one of the most consistently supported methods.

In one of the best-known studies in this area, Støren et al. (2008) found that after 8 weeks of maximal strength training, well-trained distance runners improved running economy by 5% and time to exhaustion at maximal aerobic speed by 21.3%, with no change in body weight or VO2 max.

That is important because many runners still worry that lifting heavy will automatically make them bulky or slow. That study does not support that idea.

Plyometric training

Plyometric training is also well supported.

This includes things like jumps, bounds, hops and landing drills that train the body to produce force quickly and use the stretch-shortening cycle effectively.

The 2024 review by Llanos-Lagos et al. suggested that plyometric training may improve running economy, particularly at lower testing speeds, while heavy strength training may be especially useful at higher speeds and in runners with a higher VO2 max.

A combination of both

For many runners, the most practical answer is not choosing one or the other. It is using both in a sensible way.

The current research suggests that combining heavy strength work with plyometric training can be highly effective for improving running economy and, in some cases, performance-related outcomes as well (Llanos-Lagos et al., 2024).

A 2022 systematic review and meta-analysis by Eihara et al. suggested that heavy resistance training may be slightly superior overall to plyometric training alone for improving running economy and running time-trial performance, particularly when the loads are very high and the intervention is carried out for longer.

What strength training is likely doing for runners

This is not really a bodybuilding conversation.

For runners, the likely benefits are more to do with:

• improved force production
• better rate of force development
• improved neuromuscular coordination
• better stiffness and reactivity in the right places
• applying force more effectively into the ground

That is part of why the most useful strength work for runners tends to be lower-body dominant, high quality, and focused on intent rather than exhaustion (Støren et al., 2008; Llanos-Lagos et al., 2024).

The lower leg deserves special attention here too.

A 2024 study in middle-aged recreational runners found that changes in calf raise strength were significantly associated with changes in oxygen cost during running, suggesting that improvements in plantarflexor strength may play an important role in improved running economy (Eihara et al., 2024).

That fits very well with what many coaches see in practice. Runners often focus on glutes and quads, but the calf-Achilles complex matters a lot.

What the research does not say

This part matters.

The evidence is strongest for principles, not for one fixed list of magic exercises.

In other words, the research supports heavy lower-body strength training, plyometrics, and combined approaches much more strongly than it supports the idea that every runner must follow one exact exercise list (Llanos-Lagos et al., 2024).

So I would be cautious with claims like:

• "These are the only exercises runners need"
• "This exact routine is scientifically proven to be the best"
• "Strength training will automatically slash injury risk"

That last point is especially important.

A 2024 systematic review and meta-analysis on exercise-based injury prevention in endurance runners concluded that these interventions do not appear to reduce the risk and rate of running-related injuries overall, although supervised programmes may be more effective, possibly because adherence is better (Wu et al., 2024).

So while strength training may help support tissue capacity, coordination and overall robustness, I do not think it is honest to market it as a guaranteed injury-prevention tool.

The strongest evidence is around efficiency and performance, not miracle injury-proofing.

The types of exercises I would prioritise for runners

If we bring this back to practical coaching, the most sensible evidence-backed approach is to prioritise categories like these.

Squat pattern

Heavy bilateral lower-body work, such as squats or similar patterns, can help improve force production and running economy. This is one of the most supported categories in the research, particularly when loads are high and progressed properly (Støren et al., 2008; Llanos-Lagos et al., 2024).

Hip hinge pattern

Exercises such as Romanian deadlifts and other hinge variations make sense because they train the posterior chain under load. The research support is stronger for the category of heavy lower-body resistance training than for any one exact hinge exercise, but it is still a very sensible inclusion.

Unilateral lower-body work

Running is a single-leg activity, so split squats, step-ups and related unilateral patterns are highly practical for runners. Again, the evidence supports the broader approach more than one exact exercise, but this category fits both the research and real-world coaching logic.

Heavy calf work

Calf raises and other plantarflexor-focused strength work deserve far more attention than they usually get. The lower leg is heavily involved in running mechanics and economy, and emerging evidence suggests this can be an important area for improvement (Eihara et al., 2024).

Plyometric work

Bounds, hops, pogo jumps, jump drills and landing drills all sit here. This category is well supported in the literature and can help improve the reactive qualities that matter in running (Llanos-Lagos et al., 2024; Eihara et al., 2022).

What I would avoid is turning this into a random gym programme full of exercises that look impressive but do not clearly match the goal.

For runners, the goal is not to do more exercises.
The goal is to choose exercises that actually support better running.

How often should runners strength train?

For most runners, 2 sessions per week is a very strong place to start.

That is enough to create a meaningful training stimulus without letting gym fatigue take over the whole week.

Research reviews repeatedly show benefits from programmes performed 2 to 3 times per week, usually over 8 to 12 weeks or longer (Balsalobre-Fernández et al., 2016; Eihara et al., 2022).

In practice, I think 2 good sessions done consistently is far better than 3 inconsistent ones done badly.

How to fit strength work around your running week

This is where programming matters.

A single strength session can temporarily reduce running economy in the short term. Palmer and Sleivert (2001) found that running economy was impaired following a resistance training session during the next aerobic run, which is one reason session placement matters.

That does not mean strength training is a bad idea. It means it needs to be fitted into the week properly so it supports, rather than disrupts, your Quality sessions.

A simple weekly structure could look like this:

• Monday – Strength Session A
• Tuesday – Easy run
• Wednesday – Quality session 1
• Thursday – Strength Session B
• Friday – Easy run
• Saturday – Rest day
• Sunday – Quality session 2 / Long run

That kind of layout works well because it gives strength training a clear place in the week while helping protect the more important running sessions.

A note on exercise order

This is worth clearing up because it often gets muddled.

If you are including plyometric work in a session, I would generally place it near the start of the session, after the warm-up and before the main heavy strength work, so that you are doing it while relatively fresh.

Plyometrics rely on quality, coordination, stiffness and quick ground contacts. Once fatigue builds, the quality tends to drop.

So the general session flow I prefer is:

Warm-up → Plyometric work → Main strength lifts → Assistance work

That keeps the explosive work sharp and the strength work focused.

What results should runners realistically expect?

The clearest benefit supported by research is improved running economy.

Some studies also show improvements in time-trial performance or time to exhaustion, particularly when the programme includes heavy resistance work or a sensible combination of heavy strength and plyometrics (Støren et al., 2008; Eihara et al., 2022; Llanos-Lagos et al., 2024).

That does not mean every runner will suddenly take huge chunks off their race times just by lifting weights.

It does mean that strength training, when done properly, can be a valuable performance tool.

And that brings us back to Pillar #3: Strength.

Strength is not there to tick a box.
It is there to make the rest of your running work better.

Final thoughts

If strength training has always felt confusing, or like something only serious athletes do, hopefully this shows that it does not need to be complicated.

The goal is not to become a weightlifter.
The goal is to become a stronger, more efficient runner.

At BE Fit Coach, I do not believe better running comes from just piling on more miles. It comes from building the full picture properly. Strength is one of those key pieces. When you get it right, it does not sit outside your running. It helps everything else work better.

If you have not yet read my full 7 Core Pillars™ for Runners framework, that is the best place to start.

And if you want the simple version you can apply straight away, grab my free 7 Core Pillars™ Guide for Runners below.

Want to build your running around more than just the miles?

Download my free 7 Core Pillars™ Guide for Runners and get the simple framework I use to help runners train more intelligently, stay consistent, and keep progressing.

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References

Llanos-Lagos C, et al. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis.

Llanos-Lagos C, et al. (2024). The Effect of Strength Training Methods on Middle-Distance and Long-Distance Running Performance and Its Determinants: A Systematic Review with Meta-analysis.

Støren Ø, et al. (2008). Maximal Strength Training Improves Running Economy in Distance Runners.

Balsalobre-Fernández C, et al. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review with Meta-analysis of Controlled Trials.

Eihara Y, et al. (2022). Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis.

Eihara Y, et al. (2024). The Effects of Plyometric Versus Resistance Training on Running Economy and 5-km Running Time in Middle-Aged Recreational Runners.

Wu H, et al. (2024). Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? A Systematic Review and Meta-analysis.

Palmer CD, Sleivert GG. (2001). Running Economy Is Impaired Following a Single Bout of Resistance Exercise.