Why Runners Should Lift: The Science Behind Strength Training and Endurance Performance
Ground to Overhead Physical Therapy | Durham, Cary & Chapel Hill, NC
If you want to become a better runner, the obvious solution is to run more, right?
Not necessarily.
Whether you’re training for a 5K, marathon, triathlon, or obstacle-course race, increasing mileage isn’t the only way to improve performance.
Research suggests that incorporating strength training into an endurance program can improve running economy, enhance performance, and potentially reduce certain running-related injuries.
And the best part? You don’t necessarily need to increase your aerobic capacity to become a more efficient runner.
Running Economy: Why Strength Matters
Running economy describes how much energy your body uses to maintain a particular running speed.
Think of two runners moving at the same pace. If one requires less energy to maintain that speed, they have better running economy.
A 2024 systematic review and meta-analysis published in Sports Medicine examined 31 studies involving 652 middle- and long-distance runners.
Researchers found that heavy resistance training improved running economy, while plyometric training and programs combining multiple strength-training methods also demonstrated benefits under certain conditions.
Interestingly, heavy resistance training appeared particularly beneficial at faster running speeds and in athletes with higher aerobic fitness.
The evidence ranged from moderate to low certainty, meaning the findings are promising but not definitive.
The takeaway: Getting stronger may allow you to run more efficiently without simply adding mileage.
Can Heavy Lifting Actually Improve Running Performance?
A separate 2024 meta-analysis examined 38 studies involving 894 runners.
Researchers found that heavy resistance training, particularly loads at or above 80% of one-repetition maximum, improved certain measures of running performance.
Programs combining different strength-training methods also demonstrated benefits.
However, maximal oxygen consumption (VO₂max) generally remained unchanged.
This suggests that improvements in running performance can occur through adaptations beyond the cardiovascular system.
A foundational 2008 randomized controlled trial helps illustrate this.
Researchers had well-trained distance runners perform heavy half-squats three times weekly for eight weeks while continuing their endurance training.
The strength-training group demonstrated:
33.2% improvement in maximal squat strength.
26.0% improvement in rate of force development.
5.0% improvement in running economy.
21.3% improvement in laboratory time to exhaustion at maximal aerobic speed.
VO₂max and body weight remained unchanged.
Although this was a small study involving only 17 runners, it demonstrated that improving strength can positively influence endurance-related performance.
Importantly, improvements in laboratory time to exhaustion don’t translate directly into equivalent improvements in race times.
Heavy Strength Training vs. Plyometrics
Both training methods can benefit runners, but they emphasize different physical qualities.
Heavy resistance training develops the ability to produce greater amounts of force.
Examples include:
Squats and deadlifts
Split squats and lunges
Loaded calf raises
Plyometric training develops the ability to rapidly produce, absorb, and redirect force.
Examples include:
Pogo jumps
Skipping and bounding
Hopping and controlled jumping exercises
Running requires repeated force production and absorption with every stride.
Developing both strength and rapid force-production capacity may help athletes meet those demands.
However, plyometric exercises should be introduced progressively, particularly for athletes with limited jumping experience or a history of lower-extremity injuries.
The goal isn’t simply to lift heavier or jump higher. It’s to develop the physical qualities that support your sport.
Can Strength Training Reduce Running Injuries?
Potentially, but the evidence requires some context.
A 2024 randomized controlled trial published in the British Journal of Sports Medicine followed 325 novice recreational runners for 24 weeks.
Participants completed one of three supervised programs:
Hip and core strengthening
Ankle and foot strengthening
Static stretching
All three groups followed the same running program.
Researchers found that the hip and core strengthening group experienced approximately 34% lower relative hazard of lower-extremity injury compared with the stretching group.
The ankle and foot strengthening program did not demonstrate the same protective effect.
These findings support the potential benefits of targeted strengthening, particularly for newer runners.
However, they don’t establish that every runner needs the same exercises or that strength training prevents all running injuries.
Injury risk is influenced by multiple factors, including previous injuries, training progression, recovery, and individual physical capacity.
A well-designed strength program is one piece of a larger injury-risk management strategy.
How Much Strength Training Do Runners Need?
For many recreational runners, two strength-training sessions per week provide a practical starting point.
A 2018 systematic review found that incorporating two to three weekly strength sessions could improve running economy and other performance-related measures.
You don’t need an overly complicated program.
A basic approach might include:
Day 1: Lower-Body Strength
Squat, Romanian Deadlift, Split Squat, Standing Calf Raise
Day 2: Strength and Dynamic Control
Trap-Bar Deadlift, Step-Up, Seated Calf Raise, Pogo Jumps
These are general programming examples, not a universally validated rehabilitation protocol.
Training loads, exercise selection, and weekly volume should reflect your experience, current running demands, and recovery capacity.
Will Lifting Weights Interfere With Endurance Training?
One common concern among runners is that lifting weights will make them slower, heavier, or excessively fatigued.
Fortunately, research doesn’t generally support the idea that combining endurance and resistance training compromises strength or muscle development.
A 2022 systematic review and meta-analysis involving 43 studies found that concurrent aerobic and resistance training did not significantly impair maximal strength or muscle hypertrophy.
However, explosive-strength improvements were somewhat reduced, particularly when both types of training occurred within the same session.
When practical, separating demanding endurance and strength sessions may help manage fatigue and support training quality.
For runners, this means strength training should complement—not compete with—their running program.
You don’t need to maximize every physical quality simultaneously.
Instead, prioritize the adaptations most important to your current training goals.
What Does This Mean for CrossFit, Triathlon, and Obstacle-Course Athletes?
Although much of this research focuses on distance runners, the general principles have broader applications.
Triathletes need to balance strength development with the demands of swimming, cycling, and running.
Obstacle-course racers require running efficiency alongside grip strength, loaded carrying capacity, and the ability to repeatedly produce force while fatigued.
CrossFit athletes must develop strength, power, and endurance while managing substantial training demands.
The exact benefits observed in distance runners cannot automatically be generalized to these sports, but the underlying training principles can help guide programming.
Ultimately, the best program is one that prepares you for the specific demands of your activity.
The Bottom Line: Don’t Just Run More. Build a Better Runner.
Strength training isn’t just about lifting heavier weights or building muscle.
For endurance athletes, it can improve running economy, support performance, and potentially help manage injury risk.
The research supports three important conclusions:
1. Strength training can improve running efficiency. Heavy resistance training has particularly consistent support.
2. Better endurance performance doesn’t always require a higher VO₂max. Improvements in strength and neuromuscular function can contribute to performance.
3. Rehabilitation and performance shouldn’t be separate goals. Building the physical capacity required for your sport is an important part of returning to activity and continuing to progress.
At Ground to Overhead Physical Therapy, we help runners, triathletes, CrossFit athletes, weightlifters, and active individuals throughout Durham, Cary, Chapel Hill, Raleigh, and the surrounding Triangle area.
Whether you’re returning from an injury, dealing with persistent pain, or preparing for your next competition, your training and rehabilitation should reflect your individual goals.
Don’t just train harder. Build the strength and capacity to perform better.
Peer-Reviewed References
1. Llanos-Lagos C, et al. (2024).Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine.
DOI: 10.1007/s40279-023-01978-yPMID: 38165636
2. Llanos-Lagos C, et al. (2024).The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners’ Athletic Performance: A Systematic Review with Meta-analysis. Sports Medicine.
DOI: 10.1007/s40279-024-02018-zPMID: 38627351
3. Støren Ø, et al. (2008).Maximal Strength Training Improves Running Economy in Distance Runners. Medicine & Science in Sports & Exercise.
DOI: 10.1249/MSS.0b013e318168da2fPMID: 18460997
4. Leppänen M, et al. (2024).Hip and Core Exercise Programme Prevents Running-Related Overuse Injuries in Adult Novice Recreational Runners: A Three-Arm Randomised Controlled Trial. British Journal of Sports Medicine.
DOI: 10.1136/bjsports-2023-107926PMID: 38724071
5. Blagrove RC, Howatson G, Hayes PR. (2018).Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine.
DOI: 10.1007/s40279-017-0835-7
6. Schumann M, et al. (2022).Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Medicine.
DOI: 10.1007/s40279-021-01587-7
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