Seven Reasons why Strength Training is Essential for Run Improvement (and not just obstacles!)

You probably spend a lot of time in the weight room working on upper body strength and obstacle proficiency. Being able to get through obstacles competently and efficiently is a big part of the game, but did you know that strength training also improves your running?

Endurance and strength training may feel like opposing forces and it’s not uncommon for runners to shy away from weight training. In reality, one of the BEST things you can do to improve your running is to integrate well-planned strength training into your workout routine. 

Here’s why:

1. Reduced Injury Risk

Each running step transfers 3-5x your body weight through your muscles, bones, and connective tissue, and it’s important that your body is able to adequately absorb that load. Strength training doesn’t just strengthen muscles - it also improves the durability of connective tissues including ligaments and tendons. These are critical areas where many overuse injuries occur, and stronger tissue improves resilience. Stronger muscles also reduce the impact forces that you experience with each running stride, reducing stress on bones and other structures that aren’t meant to sustain heavy loads. Finally, strength training can improve stability and reduce muscle imbalances, leading to better loading patterns as you run. 

2. Increased Power (and therefore speed!)

The stronger you are, the more force you’ll be able to generate with each footstrike. This means that you can cover more distance with each step, resulting in greater speed and therefore faster run times. Power plays a bigger role for sprinters than distance runners, but all runners are served by a relatively more powerful stride. 

3. Improved Stability

At no point during a run are you on two legs - running is purely a single- leg endeavor! Strengthening the tissues around your joints and improving neuromuscular coordination  is crucial for maintaining proper stability during running. A stable body where you are able to optimally support yourself on a single leg helps you to run efficiently, generate optimal force and power in your stride, and reduces the risk of overuse injuries.  

4. Better Muscular Endurance

Strength training doesn’t just improve raw strength - it also enhances muscular endurance. When your muscles have a higher endurance capacity, they can perform submaximal efforts (like those required in distance running) more effectively. This allows you to sustain your performance over longer distances, ultimately making those challenging long runs more manageable. Muscular endurance is especially important on uphill or downhill terrain which places additional strain on your muscles when compared with flat running. 

5. Faster Recovery

A strong and stable body is more durable, which means you can better tolerate the stresses of running. Improved durability leads to quicker recovery from training sessions and races, allowing you to bounce back faster from hard sessions or races and maintain a consistent training schedule.

6. Improved Form 

Ever spectate the finish of a race? You’ll notice that the running posture of many exhausted competitors looks very different than it did when they started. Maintaining good running posture, especially as you fatigue, is critical to great performance. Strengthening stabilizing muscles including your back and core will help to keep your running mechanics as efficient as possible from the startline to the finishing chute.  Good posture not only helps in maintaining speed but also prevents overuse injuries related to a breakdown in form which can cause suboptimal loading patterns.

7. Improved Body Composition

Body composition plays a role in athletic performance. By increasing lean muscle mass through strength training, you can boost your basal metabolic rate, which aids in weight management. This effect is often better than what cardiovascular training alone can achieve, contributing to overall athletic performance and health.

How to Get Started

Incorporating run-specific strength training into your routine is one of the most effective ways to improve your performance and prevent injuries. We know you’re likely already focused on obstacle strength, but making sure that strength training also covers run-specific challenges doesn’t have to be overwhelming: several quick exercises per session prioritizing single-leg stability and posture can make a huge difference. If you’re a runner who isn’t currently strength training with the needs of running in mind, you’re leaving some of your potential on the table! 

For more tips on how to structure an effective strength training program, check out the latest episode of the Nitty Gritty Training Podcast: Episode 114 Strength Training for Runners and OCR Athletes: The WHY and HOW. Want personalized help? We do that! Check out our individual remote coaching options at www.gritcoaching.net! 

Written by Jessica O'Connell, 5000m Olympian and MSc Exercise Physiologist, and Faye Stenning, BKin. Jess and Faye are run and strength coaches at  Grit Coaching and  provide custom training programs and coaching guidance for OCR athletes, hybrid athletes, and runners of all levels. Check us out!