Strength Training & Runners

Runners are a funky bunch.

Image by Gamma Man via Flickr

Image by Gamma Man via Flickr

We have this thought in our minds that if we want to run longer races or get faster, we need to run more and run faster.

But we tend to forget one of the most important components of running farther and faster–strength training.

Runners Need Regular Strength Training

I don’t care what kind of race you’re running–from 5k all the way up to 100 miles–strength training needs to be a regular part of your routine.

At least it needs to if you want to get faster or run farther.

And strength training is a good way to avoid the injury bug as well.

Why Don’t More Runners Lift Weights?


There are a number of reasons that many non-professional runners neglect lifting weights. But if you talk to most professional runners, no matter what distances they run, regular strength training sessions are just as important as logging their prescribed amount of miles.

The reasons that we skip strength training are many, but here are a few–

  • “I Don’t Want to Get Too Big”–This is an excuse used by many female runners, as well as some men. The thought behind this excuse is that by adding muscle size, it will actually get more difficult to run because you will have to carry around more weight. While this makes some sense logically, the fact is that if you are training properly you won’t add muscle mass, just strength and stamina. You know, the things that help you in the last third of your race.
  • “Strength Training Won’t Help Me Run Faster”–This excuse is shortsighted. In truth, just lifting weights won’t help you run faster. But by building up the strength of the muscles that you use to run, you will be able to train harder and run longer without tiring, both of which will help you improve your race times.
  • “I Don’t Have Time”–To be blunt, yes you do. You see, you don’t need to add 2-3 strength training workouts to your busy schedule to see the results. Instead, 2-3 15-20 minute sessions after a hard workout is enough to help you improve running economy, finishing kick, and stay injury free.
  • “I’ve Never Done Strength Training Before. Why Start Now?”–Seriously? We used to think the world was flat, that smoking cigarettes was safe, and that processed food was both convenient and nutritious. Just because you’ve always done something one way doesn’t mean it’s the only way or the best way. Give strength training a try, and see what happens.

There are so many reasons that strength training is important for runners of all speeds, sizes, and mileage levels that there really isn’t any good reason that you’re still putting off regular strength training.

But if you’re still not convinced, I’d love to know what is holding you back. Shoot me a message, and let’s have a conversation.

And make sure you check my next post, when I’ll be going over some of the many benefits of regular strength training in much more detail.

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  1. […] give y’all a little teaser. I’m a huge believer in the positive impact of regular strength training for runners. And yet, it’s something that many runners don’t do enough […]

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