Strength Training for Runners: The Missing Link to Performance

“More miles” doesn’t always mean “better runner.” Strength training might be the edge you’re missing.

Why Runners Need to Lift Weights (Yes, Heavy Ones)

It’s easy to fall into the trap of thinking that strength training is optional—or worse, a threat to endurance. But if you’re serious about performance, efficiency, and staying injury-free… resistance training is non-negotiable.

 Think of it like this: Running is just a series of controlled single-leg explosions. The stronger and more stable you are, the more force you can produce with less effort.

The Core Lifts That Actually Move the Needle

As a runner (and someone currently training for the Twin Cities Marathon this October), I’ve made it a point this year to keep the barbell in the rotation. Here’s what I’ve found works:

The Back Squat is a staple in my weekly strength training sessions! 3 sets of 3-5 reps @ roughly 80% of your max is perfect.

 Heavy Compound Lifts

• Back Squat – builds raw leg strength and posterior chain stability

• Bench Press – reinforces posture, upper body drive, and trunk control

• Deadlift or Trap Bar Pulls – for total-body resilience and grip

These aren’t just “gym bro” lifts. They’re key for building durable, efficient runners.

Confession: I’ve run marathons in the past and skipped strength work. That was a mistake. I lost muscle, struggled with fatigue, and my body broke down. This time, it’s different—and I’m stronger because of it.

I recommend training the upper and lower body 1–2 times per week. For example, you could schedule upper body on Monday and lower body on Thursday. Personally, I enjoy this split and like to add a third 'hybrid' day on Tuesday or Wednesday, focusing on mobility, core stability, and back strength.

The Secret Sauce: Single-Leg Training

Running is a one-leg-at-a-time sport. That’s why single-leg work is your secret weapon for balance, control, and injury prevention.

Add in:

• Bulgarian Split Squats

• Step-Ups

• Single-Leg RDLs

• Skater Lunges

These target lateral stability, foot/ankle control, and help reduce side-to-side energy leaks.

TRX Supported Reverse Lunge.. give it a try!

But Won’t I Get “Too Bulky” or Sore for My Runs?

Nope. Not if you dose it right.

• Keep sessions short (30–45 min)

• Focus on progressive overload — not maxing out. Keep your exercises consistent each and aim to either add 5 lbs, add multiple reps, and/or add an additional set compared to last week.

• Drop to 1–2x/week during peak run phases

• Schedule smart (e.g., lift after runs or on quality-off days)

Strength training supports your running economy. It doesn’t sabotage it.

In Summary:

Strength helps you produce more force with less effort

• Heavy lifts + single-leg work = performance and injury insurance

• Don’t stop lifting just because mileage ramps up

• Speaking from experience: strength training changed my marathon prep

👉 Want help building your own runner-specific strength plan?

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