Should Runners Do Strength Training?

Yes, runners should incorporate strength training. Research shows that strength training enhances running economy, reduces injury risk, and improves overall performance. By strengthening key muscle groups, particularly the core and lower body, runners can achieve better biomechanical efficiency and resilience against common injuries like IT band syndrome or shin splints.

The focus should be on compound movements such as squats, deadlifts, and lunges, performed two to three times per week. These exercises target the primary muscles used in running, contributing to improved force production and stability. The evidence supports that a well-structured strength training regimen is crucial for any runner aiming to optimize their performance and minimize injury risk.

Note from our lawyers: Running with a loaded barbell is not advised. (Unless you are a Crossfitter)

References

Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. Sports Medicine, 48(5), 1117-1149.
Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.
Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: A systematic review. Journal of Strength and Conditioning Research, 22(6), 2036-2044.
Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), 603-612.
Karsten, B., Stevens, L., Colpus, M., Larumbe-Zabala, E., & Naclerio, F. (2016). The effects of sport-specific maximal strength and conditioning training on critical velocity, anaerobic running distance, and 5-km race performance. International Journal of Sports Physiology and Performance, 11(1), 80-85.