How Strength Training Can Help Runners Run Longer and Stronger
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Running is all about endurance, speed, and pushing your limits. But what if lifting weights could help you become a better runner? A new study shows that adding strength training to your routine might be the missing piece in your training plan.
What Did the Study Look At?
Researchers from Loughborough University studied 28 well-trained male runners to see if strength training could improve their running performance. Half the group continued with only their usual running. The other half added strength training twice a week for 10 weeks.
The strength sessions included exercises like squats, leg presses, calf raises, and plyometric movements (like jumps). All workouts were supervised and gradually made harder to help runners build strength safely.
Why Focus on Strength?
You might think strength training is just for bodybuilders. But runners can benefit too. The idea is simple: if your muscles are stronger, they don’t have to work as hard with each step. This can make running feel easier and reduce how quickly you get tired.
Key Benefits Found in the Study
After 10 weeks, the runners who lifted weights saw big improvements compared to those who didn’t:
- Better running economy after long runs: This means they used less energy to run the same distance, especially after running for a long time.
- Less fatigue: They were able to maintain good running form and efficiency even after 90 minutes of steady running.
- Improved sprint finish: When asked to run as fast as they could after a long run, the strength-trained group lasted 35% longer. This kind of finish is common in races and can be the difference between winning and losing.
How Does Strength Training Help?
There are a few reasons why strength training works for runners:
- Stronger muscles mean more efficiency: Your legs can generate more power with less effort.
- Improved muscle coordination and balance: This helps you maintain form, especially when you’re tired.
- More resilient tendons and joints: Strength training can make your body more resistant to injury.
- Less perceived effort: The runners who did strength training said the same runs felt easier afterward.
What Kind of Strength Training Should Runners Do?
You don’t need to become a powerlifter. The study used just two sessions a week, focusing on:
- Barbell back squats
- Leg presses
- Seated calf raises
- Jumping exercises like pogo jumps and bounds
Each session lasted about 45 minutes. The focus was on quality, not quantity.
Do You Have to Cut Back on Running?
No. The runners in the study kept up their regular running mileage. They just added the strength sessions on top. That said, it's important to manage your overall training load so you don’t overtrain or get injured.
Final Thoughts
This study shows that strength training can help runners go the distance and finish strong. It doesn’t replace running—but it makes your running better. Whether you’re training for a marathon or just trying to run more comfortably, a couple of gym sessions each week could make a big difference.
So next time you lace up your shoes, consider picking up some weights too. Your future running self will thank you.