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Do Endurance Runners Really Need Strength Training? (Spoiler: Yes. Yes You Do.)

  • Writer: Devon Lockfield
    Devon Lockfield
  • Nov 8
  • 2 min read

Let’s be real: runners love to run. We chase miles, splits, and finish lines. But when it comes to strength training, the common question is “Do I really need to lift weights?” The answer: YES! 


If you’re logging miles but skipping the weights, you’re leaving performance gains and injury protection on the table. Strength training isn’t about bulking up—it’s about building a body that can handle the grind, bounce back faster, and perform like a machine (a fast, injury-resistant machine).


Why You Should Care (Backed by science!)


Research shows that adding strength work to your routine can:

  • Boost your running economy —you’ll use less energy at the same pace

  • Improve stride efficiency and power output

  • Reduce your risk of common injuries like runner’s knee, shin splints, and achilles tendinopathy

  • Help you maintain form under fatigue, especially in long runs


 What Kind of Strength Training Actually Helps?


Not all strength work is created equal. Here’s your cheat sheet:


1. Resistance Training

Builds muscular strength and endurance. Think squats, lunges, deadlifts, and step-ups. These moves mimic running mechanics and build durability.

2. Plyometrics

Improves power, coordination, and stride snap. Think bounding (lateral bounds, skaters), box jumps, alternating bench toe taps and hopping. Use sparingly—once a week is plenty.

3. Core Stability

Keeps your posture crisp and your pelvis and legs stable. Think planks, bird-dogs, Paloff presses and side bridges.

4. Eccentric Loading

Strengthens tendons and protects against overuse injuries. Think Nordic curls and slow calf lowers.


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How to Fit It In Without Overtraining


Use your sessions efficiently, you don’t need much time:

  • 2x/week max during race season

  • Lift on easy run or rest days

  • Keep it short and sharp: 20–40 minutes tops

  • Focus on quality: 2–3 sets of 6–10 reps, compound movements, full range of motion

  • Taper wisely: reduce load during race week, swap for mobility or activation


Bonus tip: If you’re doing plyos, keep it short and only after you’ve built a strength base. 


Final Thoughts

Strength training isn’t optional—it’s your edge. Adding resistance and plyometric work will pay off big time when trying to PR your next race or stay injury-free throughout your training block.









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