Why Strength Training Won’t Magically Make You a Better Runner

If you’re a runner, chances are you’ve heard that strength training is a must.

The common narrative is that lifting weights will make you faster and less prone to injuries. But is that really the case, or is it just another trend in the ever-evolving world of running advice?

A recent review of the science—published in the Journal of Physical Education and Sport—dives into this exact question.

By analyzing studies involving runners from novices to elites, the research sought to determine whether strength training actually improves distance running performance and prevents injuries.

The findings? Well, they’re not as black and white as some might expect.

The Case for Strength Training

Let’s start with the good news.

Strength training—especially when done with heavy loads (≥90% of your one-rep max) or through explosive movements like plyometrics—does appear to have some positive effects on running performance.

The biggest gain? Improved running economy—the oxygen cost of running at a given pace. Essentially, this means your body uses less energy to maintain a certain speed, which, over the course of a race, could be the difference between a PR and a tough day.

Other benefits include small gains in maximal aerobic speed and performance in running time trials between 3 and 10 kilometers.

Not game-changing, but certainly helpful, especially for runners competing in shorter-distance races.

Interestingly, the type of strength training you do matters. Studies suggest that plyometric exercises (hopping, bounding, skipping drills) may be more effective than traditional heavy lifting for improving running economy at lower speeds, while heavy strength training has greater benefits at higher speeds.

Moreover, strength training enhances neuromuscular coordination.

Running is not just about cardiovascular endurance; it also depends on efficient muscle recruitment.

Strength work helps refine movement patterns, reducing unnecessary energy expenditure and improving stride efficiency. This is particularly useful in race situations where maintaining form is crucial in the later miles.

Beyond performance, strength training can improve resilience against muscle fatigue.

Long-distance runners often face muscular breakdown towards the end of a race. Engaging in targeted strength workouts—such as single-leg exercises and core stability training—can delay fatigue and maintain optimal posture under stress.

The Limits of Strength Training for Runners

For all its positives, strength training isn’t a magic bullet.

It does not significantly improve VO2 max or lactate threshold, two of the most critical physiological markers for endurance running. These factors are primarily developed through consistent aerobic training—meaning, you still need to put in the miles if you want to become a better runner.

Additionally, while strength training can improve muscular endurance, it may not always translate into faster times, especially in longer races like marathons and ultramarathon.

The physiological demands of these events require sustained aerobic efficiency, which is best developed through high-mileage training rather than resistance workouts.

And what about injury prevention?

The evidence is surprisingly weak.

While some studies show lower injury rates among runners who participate in supervised strength programs, most of this research is limited to novice and recreational runners. For experienced runners, the jury is still out.

Common running injuries—such as stress fractures, tendonitis, and IT band syndrome—are often caused by factors like poor biomechanics, inadequate recovery, or excessive training loads rather than a lack of strength.

That being said, certain strength training exercises targeting hip stability, glute activation, and core engagement can help address some of these biomechanical issues. Weak glutes, for example, are a common contributor to knee pain and inefficient running form.

Strengthening these muscles through exercises like hip thrusts, lateral band walks, and deadlifts may help mitigate these problems.

This doesn’t mean you should skip the gym, but rather that strength training alone won’t safeguard you from common running injuries. The bigger picture suggests that smart training practices—gradual mileage increases, proper recovery, and listening to your body—are still the best ways to stay injury-free.

So, Should Runners Strength Train?

The takeaway? Strength training can be a useful tool, but it’s not the secret sauce to faster, injury-proof running.

If you’re looking to improve your running economy and race performance—especially at higher speeds—incorporating heavy strength work or plyometrics could be beneficial. However, if your goal is purely to build endurance and avoid injuries, you might be better off focusing on smart mileage progression and recovery strategies.

Think of strength training as a supplement rather than a substitute. It can enhance your running, but it won’t replace the work that really matters—running itself.