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Adding two to three strength sessions per week (sometimes four in a low-impact base phase) can be a game changer. It reduces injury risk – fewer cranky knees, hips, shins and lower backs – and builds the power and stability you need to run faster, longer and more efficiently.
Featured article from 
Running is having a cultural moment. With marathons in Australia trending, run clubs multiplying, and social feeds full of race bibs and finish-line selfies, more people are lacing up than ever. As a running coach, I love the momentum and the community. But I also see the same pattern, in new runners and experienced ones alike: the belief that more running automatically means better results.
It's easy to get swept up in the routine – running most days, chasing that high, watching the kilometres stack up on your app. Here's the truth I've learned from coaching hundreds of athletes: running alone isn't enough. One of the biggest mistakes I see is neglecting strength training for runners.
Time and again, runners arrive on my doorstep frustrated – stuck on a plateau, nursing the same niggles, or just not feeling as strong as they should. The missing piece usually isn't another interval set or a longer long run. It's structured strength workouts for runners.
Adding two to three strength sessions per week (sometimes four in a low-impact base phase) can be a game changer. It reduces injury risk – fewer cranky knees, hips, shins and lower backs – and builds the power and stability you need to run faster, longer and more efficiently.
Strength supports running; it doesn't compete with it. It tidies stride mechanics, reinforces posture and core control, and builds resilience you can feel on race day. Runners who lift tend to recover faster, tolerate distance better and, just as importantly, feel more confident in their bodies.
As a coach, I can't emphasise this enough: strength isn't optional. It's essential. Running may be the flashy part of the plan, the part that looks good on Strava, but it's the quiet, consistent strength work that keeps you healthy and performing at your best.
If you want to level up, don't just run more. Train smarter. Build the foundation and see what your body can really do. If you want to run strong for years, not just months, you need a smart plan, and that plan must include consistent strength work.
Four reasons I always include strength in my runners' plans:
1. Reduces the risk of injury
Running places a significant load on the body. Each step can spike ground reaction forces to roughly two and a half to three times your body weight, then you repeat that thousands of times per run (Journal of Applied Biomechanics, 2024). That maths catches up, especially for newer runners who jump into high frequency or high volume without a foundation.
What shows up? Preventable overuse patterns: Shin splints from poor shock absorption and tight, weak calves, plantar fasciitis driven by foot and calf imbalances, runner's knee from under-active hips and glutes and Stress fractures in the hip, tibia or metatarsals from accumulated impact. These aren't rare; most are repetitive-stress rather than traumatic (Journal of Sport & Health Science, 2021), and they can sideline even the most motivated athlete.
Strength changes the equation. Stronger muscles act like shock absorbers, protecting joints and bone from repetitive forces. Targeted work also cleans up imbalances, improves joint stability and supports better mechanics. There's a programming bonus, too: putting strength days between runs naturally reduces cumulative impact, letting tissue adapt instead of getting ground down. Strength training reduces overall sports injuries and nearly halves overuse injuries (British Journal of Sports Medicine, 2014). In short, strength isn't “extra.” It's essential for injury prevention and long-term consistency.
2. Adds structure and variety
One of the most underrated benefits of strength training for runners is the structure and variety it brings to a week. Running is brilliant and often therapeutic, but during long blocks it can get repetitive. A well-placed lift session, whether in the gym or at home, changes the focus while still serving the same goal: becoming a stronger runner.
When life gets busy – work deadlines, family juggle, general fatigue – strength is often the first thing to go. Runs feel “essential,” so they get prioritised; strength becomes optional. The bill arrives later: breakdown, sloppy mechanics and rising injury risk. The runners who commit to a basic, consistent strength routine stay more balanced, more durable and more motivated because their training feels purposeful and well-rounded. As a coach, I program strength as a core pillar, not a bolt-on. It anchors the week, reinforces discipline and makes the whole plan more sustainable.
3. Improves performance economy
A strong body makes for a strong runner, and an even stronger mind. Strength work doesn't just prevent injuries; it shows up as performance. Controlled trials show that adding heavy or explosive resistance training improves running economy (Journal of Strength & Conditioning Research, 2016) and via increased tendon stiffness and plantar-flexor strength (European Journal of Applied Physiology, 2013).
Here's what athletes notice when they commit to it: stride feels more economical and connected, form holds later into workouts and races, power on hills and sprints improves and personal bests stop feeling out of reach
It's not just about hammering squats and lunges. Good programmes train the whole system – especially the posterior chain (glutes, hamstrings, calves) and the trunk. Late in a race or long run, fatigue isn't only lungs; posture and coordination start to unravel. With strength in the bank, you stay upright, keep the feet active and maintain good mechanics to the line, instead of surviving on grit alone. In competitive distance runners, economy and VO₂max improved without increases in body mass (Journal of Strength & Conditioning Research, 2017).
4. Protects bones and promotes longevity
If there's one message I give athletes in their 20s and in their 50s, it's this: running well into later years requires more than mileage. It takes a resilient body, and that starts with bone.
Resistance training is essential for long-term health. It helps maintain muscle and metabolic health and, crucially, supports bone density, which naturally declines with age (ACSM Position Stand, 2004; Journal of Bone & Mineral Research, 2019). Stress fractures crop up across all ages – new runners who ramp too fast, and veterans training for marathons without enough support around load. The usual culprits are familiar: too much, too soon; not enough recovery; poor fuelling; and not enough strength.
Running alone isn't enough to build bone. Yes, it's weight-bearing, but it doesn't apply the progressive, multi-directional loading bones need, especially at the hips, spine and lower legs. Lifting heavy, and lifting smart, provides that stimulus. Regular strength, particularly movements that load the lower limbs and spine, helps bones stay strong. This isn't only about avoiding today's injury; it's about setting yourself up to run well, and live well, for decades.
My job isn't just to help runners chase finish lines. It's to build the kind of strength, resilience and confidence that keeps them running for years. Strength training is the key that unlocks it. It doesn't need to be complicated or time-consuming. What matters most is consistency and progression – choosing work that complements your running, not competes with it, and nudging it forward week by week. Running builds capacity; strength lets you use it.
Do the quiet work and it will show up when it matters – steadier form, fewer breakdowns, better finishes. Do it well and you won't just run more; you'll run better.
A woman performing leg raises to strengthen core and leg muscles for better running performance
Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
References
- Albracht, K., & Arampatzis, A. (2013). European Journal of Applied Physiology, 113(6), 1605–1615. https://doi.org/10.1007/s00421-012-2585-4
- Balsalobre‑Fernández, C., et al. (2016). Journal of Strength & Conditioning Research, 30(8), 2361–2368. https://doi.org/10.1519/JSC.0000000000001316
- Beattie, K., et al. (2017). Journal of Strength & Conditioning Research, 31(1), 9–23. https://doi.org/10.1519/JSC.0000000000001464
- Kakouris, N., et al. (2021). Journal of Sport and Health Science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001
- Lauersen, J. B., et al. (2014). British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538
- Watson, S. L., et al. (2019). Journal of Bone and Mineral Research, 34(3), 572–579. https://doi.org/10.1002/jbmr.3659
- American College of Sports Medicine. (2004). Medicine & Science in Sports & Exercise, 36(11), 1985–1996. https://doi.org/10.1249/01.MSS.0000142662.21767.58
- van Dijk, H., et al. (2024). Journal of Applied Biomechanics, 41(2), 167–176.
