- Strength training can improve running economy and selected performance outcomes.
- Evidence is especially relevant for heavy resistance training, plyometrics and combined approaches.
- Strength should be dosed so key running sessions do not repeatedly suffer from unnecessary fatigue.
Why strength training in an endurance sport?
Running economy describes how much energy you need at a given submaximal speed. Alongside aerobic capacity and sustainable intensity, it is an important determinant of distance-running performance.
Recent meta-analyses indicate that strength training can improve running economy in middle- and long-distance runners and may also improve performance outcomes.
More is not automatically better
For runners, strength training is not a bodybuilding contest. Exercise selection, technical quality and dose matter. Soreness is not a marker of program quality.
What content makes sense?
Common running-relevant patterns include single-leg knee and hip extension, posterior-chain work, calf and soleus strength, foot/lower-leg work and trunk control. Depending on training age, jump and reactive-strength work can also be useful.
Strength is planned as a companion to running.
PACE distinguishes development and maintenance variants and includes sets, reps, RIR, rest, execution guidance and visuals. Placement respects key running sessions and race phases so the strength stimulus supports rather than crowds out the running plan.
How to interpret strength work sensibly
The greatest value comes when strength matches the running plan: clear progression, sound technique and enough stimulus without repeatedly degrading important run sessions. Better running economy can be a meaningful lever, but it remains one part of the complete training system.
Scientific sources
Llanos-Lagos et al. (2024): Strength Training Methods and Running Performance.
Ramirez-Campillo et al. (2021): Jump Training in Endurance Runners.