Strength training is not just an add-on for runners . When it is well planned and properly guided, it helps the runner to: Better tolerate impact; Make better use of energy in each stride; Reduce progression errors. Many runners devote their time to accumulating distance, improving pace, or preparing for 5 km, 10 km, half-marathon, or marathon races, and often see strength training as secondary, something reserved for gym sessions or only necessary if an injury occurs. However, strength is fundamental to preparing the body to cope with the continuous repetition of running, to produce force efficiently, and to maintain a more stable technique when fatigue sets in. For this reason, strength training should be part of running. What does strength training add to running? With each stride, muscles, tendons, bones, and joints must generate and manage force. The greater the training volume, intensity, or race demands, the greater the need for the body to be prepared. A well-designed strength programme can improve running economy , that is, it can optimize the energy expended to run at a given speed. At the same pace, the body tends to waste less energy. Strength training also helps to apply force to the ground more effectively, control the position of the hip, knee, and ankle, and maintain a more stable stride as fatigue increases. This is critical in the final phases of long training sessions or races. “Heavy” does not mean dangerous It is common to believe that lifting heavy loads will make runners “bulky,” slow, or excessively muscular, negatively affecting their running. However, this rarely happens when strength training is well planned and integrated into the running programme. Heavy load does not mean lifting the maximum possible weight or training to exhaustion. It means using a challenging but controlled load, adjusted to the runner’s level, technique, injury history, and phase of the season. In the initial phase, it may be sufficient to work with body weight, resistance bands, or light loads. With more experience and good technique, it then makes sense to progressively introduce exercises such as squats, deadlifts, step-ups, calf raises, and unilateral work. The goal is not to lift very heavy weights, but to train with good technique, appropriate progression, and a clear connection to running goals. Performance, fatigue, and body preparation Strength training helps runners make better use of the force available to them, mainly through neuromuscular adaptations : Better coordination; Greater muscle recruitment capacity; Improved functional stiffness of the muscle–tendon system; Greater control during repetitive movements. These adaptations can make the stride more efficient and increase tolerance to fatigue. In events such as the half marathon or marathon, this can be decisive for maintaining posture, cadence, and movement control when the body begins to show signs of wear. Each running session exposes the body to thousands of ground contacts. Strength training can help muscles and tendons tolerate load better, improve joint stability, and contribute to bone health. This does not eliminate the risk of injury, which also depends on volume, intensity, recovery, technique, footwear, sleep, nutrition, and clinical history, but it increases the body capacity to cope with the demands of running. How to integrate strength training into the running week? For many recreational runners, 1 to 2 well-planned sessions per week may be sufficient in an initial phase. The key is that these sessions do not compromise the quality of the main running workouts. In weeks with speed workouts, intervals, hills, or long runs, it is important to organize the schedule carefully: Keep heavier strength sessions away from the most intense running workouts; In some cases, concentrate demanding stimuli on the same day to free up recovery days. More than a generic “machines workout,” the plan should include patterns relevant to running: Hip extension; Knee control; Posterior chain strength; Calf strength; Pelvic stability; Unilateral work; Capacity to absorb and produce force. Common mistakes and when to seek help Common mistakes include: Starting with excessive overall load: too many sets, too many new exercises, excessive loads, or training to failure; Valuing strength training only when pain is present; Choosing generic plans without considering level, target race, injury history, and individual tolerance. Runners with the following should undergo a professional assessment before starting more intensive strength training: Persistent pain; Recent injury; History of recurrent injuries; Osteoporosis; Joint problems; Advanced age; Cardiovascular diseases; Chronic illnesses; Doubts about training safety. An assessment by an exercise physiologist can help to: Identify individual needs; Adjust loads; Select appropriate exercises; Integrate strength training with the running plan. In summary, this is the practical message The quality of running does not depend solely on running more kilometers. For many runners, strength training is one of the most effective ways to make the body more prepared, efficient, and resistant to fatigue. For successful strength training in running, the key lies in: Personalization; Starting at an appropriate level; Progressing with care; Integrating strength training with the rest of the training plan. When well planned, strength training does not pull runners away from running. On the contrary, it can help them run with greater control, consistency, and safety. Sources Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med 2018;48:1117-1149. Currier BS, D'Souza AC, Singh MAF, et al. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc 2026;58:851-72. Denadai BS, de Aguiar RA, de Lima LC, et al. Explosive training and heavy weight training are effective for improving running economy in endurance athletes: a systematic review and meta-analysis. Sports Med 2017;47:545-54. Llanos-Lagos C, Ramirez-Campillo R, Moran J, et al. Effect of strength training programs in middle- and long-distance runners' economy at different running speeds: a systematic review with meta-analysis. Sports Med 2024;54:895-932. Author : Rodrigo da Costa Martins (exercise physiology) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
