This is how strength training helps you run faster.

Strength training is often overlooked by runners who assume it’s irrelevant or even detrimental to their endurance performance. However, research shows that strength and endurance training are not mutually exclusive—in fact, they complement each other. A recent study published in Sports Medicine highlights how strength training positively impacts running performance, particularly for middle- and long-distance runners. Here are five key findings from the study on how strength training can benefit your running.

1. Improved Running Economy

Strength training enhances running economy, which is your body’s efficiency in using oxygen while running at a given pace. The study revealed that heavy resistance training and plyometrics significantly improve running economy by increasing muscle stiffness and elastic energy return. This means that with the same effort, you can run faster and longer, making every stride more efficient.

2. Increased Maximal Strength and Power

Heavy strength training develops your maximal strength, which improves the force production of your muscles. For runners, this translates into better propulsion with each stride. The study found that athletes who engaged in consistent strength training exhibited improved stride length and power, reducing the energy cost of running and improving overall performance.

3. Enhanced Muscular Endurance

Strength training boosts your muscles’ ability to sustain prolonged efforts. Plyometric exercises, such as jump squats and bounding, not only build explosive power but also increase fatigue resistance in key running muscles. The study highlighted that runners who incorporated strength work were better able to maintain their pace during long runs, as their muscles were more resilient under stress.

4. Reduced Risk of Injury

Runners often experience overuse injuries, particularly in the knees, hips, and ankles. Strength training addresses this by building the structural integrity of muscles, tendons, and ligaments. According to the study, runners who incorporated strength exercises, particularly unilateral movements like single-leg squats, experienced fewer injuries and improved biomechanics, such as better alignment and reduced impact forces.

5. Faster Recovery Between Workouts

Strength training also aids recovery. By improving neuromuscular coordination and enhancing blood flow, it helps your body clear lactate and repair muscle fibers more effectively. The study found that runners who integrated strength training into their routine recovered faster from intense sessions, enabling them to train more consistently and effectively over time.

Strength and Endurance: A Winning Combination

This research emphasizes that strength training is not just an add-on for runners but a critical component of a balanced training program. Incorporating exercises like squats, deadlifts, and plyometric drills into your routine can lead to measurable improvements in running economy, power, endurance, and injury prevention. By embracing a hybrid approach, you can unlock new levels of performance and resilience, proving that strength and endurance go hand in hand.

For more details on the study, check out the original research here.