This is how strength training helps you run faster.

Not even that long ago, I often heard many endurance runners avoid strength training in fear of gaining muscle and therefore negatively affecting their performance. Kind of funny since I have heard the exact opposite from strength athletes: they are scared of cardio because they don't want to lose muscle. And I've been there myself as well! But now, since hybrid training is becoming a thing, it's nice to see that people are more open to mixing these two.

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. This is especially intriguing for hybrid athletes since running and strength training are the two key components of hybrid training program. Here are five of my 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 was found out to be helpfull especially with higher paces (when running faster than 12 km/h).

I often say the easiest way to improve running technique is to get stronger in the right places. If you overstride, do hamstring curls (or Nordics, etc.); if you lack knee drive, train hip flexors. It is pretty simple 1+1 math, but it works. Running is a high-impact activity, and the bigger you are, the more strength you need to withstand the impact.

This is me doing one of my favourite hamstring exercises. Single leg hamstring curl with ball is quite difficult but very effective for hybrid athletes. You can start doing it with 2 legs and then move into single leg version.

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. Imagine if each step you would have to use less strength in ratio of your total capacity, running would feel more effortless - makes sense right?

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. This is heavily linked to previous point: If you have more capacity your power will run out slower since every step represents smaller portion of your total capacity.

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.

Personally, I also think many knee injuries are due to a lack of strength in the ankles. This is because ankles are the suspension of human body. If you can't absorb the shock using your primary suspension, then you'll have to do it with your knees. And for some, that is too much. So make sure that you have good suspension!

5. Faster Recovery Between Workouts

Strength training also aids recovery by improving neuromuscular coordination and enhancing blood flow. 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 hybrid 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 and if you are interested to read how strength training improves sprinting, check out my other article.