Should Runners Be Strength Training?
3/1/26
Hi there!
With the weather finally getting nicer, I know a lot of you are getting back outside and increasing your mileage 👟
I'm currently seeing a handful of runners, training for upcoming races, and I've been having a lot of similar conversations in the clinic.
Should I be strength training?
Will this cause me to slow down my pace?
Will this help the pain I get at mile 5?
So, let's talk about it.
Should you strength train as a runner?
Short answer: Yes.
Long answer: If you want to stay healthy, run faster, and keep doing this long term, it’s one of the most important things you can do.
“But running is my leg workout…”
I hear this all the time.
Running is AMAZING for cardiovascular health but it is NOT the same thing as building strength.
Your heart and lungs adapt quickly.
Your tendons and joints? Much slower.
So what tends to happen is this:
You feel great from a conditioning standpoint, but your knee starts to ache. Or your Achilles feels tight every morning. Or your hip gets angry after long runs.
That’s usually not because running is “bad.”
It’s because your body doesn’t quite have the strength capacity to handle the load you’re putting on it.
Why strength training actually reduces injury risk
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Running is essentially a series of single-leg mini-hops.
With every step, you’re absorbing 2-3 times your body weight through one leg.
If you don’t have the strength to control your hip, knee, ankle, trunk...
That force has to go somewhere.
And that’s when I start seeing:
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IT band irritation
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Achilles tendinopathy
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Plantar fasciitis
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“Random” knee pain
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Low back tightness
Strength training increases your body’s ability to tolerate load. When your capacity is higher than the demand, injuries are much less likely to happen.
"...But won’t lifting make me slower or bulky?”
Short Answer: No.
In fact, appropriate strength training often improves:
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Running economy
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Stride efficiency
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Hill performance
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Sprint speed
Most runners actually under-load in the gym! Bodyweight exercises are a great starting point, but progressive strength is what really builds capacity and resilience in your body.
You’re not going to bulk up from lifting 2-3 days per week. You’re going to become more durable.
So, what should runners actually focus on?
When I’m working with runners, I prioritize:
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Glutes - This helps control knee position, allow for full stride length, and improve force transfer.
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Calves - Your soleus works hard during distance running and is often undertrained.
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Hamstrings - Important for speed and controlling your stride.
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Lateral hip musculature - Very important in controlling the position of your knee and load through your foot
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Core control - bracing, anti-rotation, and learning how to manage pressure.
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Single-leg strength - Because running is single-leg (Split squats, step downs, RDL variations)
How often?
Ideally 2-3 times per week.
During higher mileage phases, you can adjust volume slightly, but I rarely recommend removing strength work completely. That’s often when small aches start creeping back in.
When strength training becomes non-negotiable:
If you:
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Are increasing mileage
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Are over 30
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Have a history of recurring injuries
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Notice pain that “warms up” but comes back later
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Want to get faster without just adding more miles
Strength training is necessary!
If you’re heading into spring and your runs feel a little off or you just want to make sure your strength matches your mileage, I’d love to help!
Click the link at the end of this email to schedule a Free Discovery Call to see how we can help!
Client Testimonial
of the Month!
So grateful to work with motivated clients like this! This review reflects what we focus on at Reform: taking the time to truly understand what’s driving symptoms and creating a plan that supports both performance and long-term health!
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Thank you so much for following along, and stay tuned for what's to come next month! Feel free to share with family and friends who may be interested and reply back with any questions!
Happy New Year!
Talk to you soon,
- Dr. Dana LaPeze
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