Strength Traning For Runners
31/08/2026
If you're a runner, you probably think the best way to become a better runner is simple:
Run more.
Run more.
More miles.
More intervals.
More long runs.
More time on the treadmill.
More intervals.
More long runs.
More time on the treadmill.
But what if running more isn't always the answer?
What if one of the things missing from your training is something that doesn't involve running at all?
Strength training.
At Fitness Yard, we work with runners who want to improve their running performance, run faster 5Ks and stay injury-free. And one thing we see again and again is that adding just two strength training sessions per week can make a huge difference.
Not because strength training replaces running.
Because it complements it.
Because it complements it.
Runners Don't Just Need Fitness. They Need Strength.
Running is repetitive.
Every step places load through your feet, ankles, knees, hips and the rest of your body. Your cardiovascular system might be able to keep going, but your muscles and connective tissues also need to be strong enough to handle that workload.
Running is repetitive.
Every step places load through your feet, ankles, knees, hips and the rest of your body. Your cardiovascular system might be able to keep going, but your muscles and connective tissues also need to be strong enough to handle that workload.
This is where strength training for runners becomes so important.
A well-designed strength programme can help you develop stronger legs, hips and core, improve your ability to produce force and help your body handle the demands of running.
And you don't need to spend hours lifting weights.
At Fitness Yard, we often work with runners around two strength sessions per week, alongside their running.
The goal isn't to make you exhausted.
The goal is to make you stronger.
A well-designed strength programme can help you develop stronger legs, hips and core, improve your ability to produce force and help your body handle the demands of running.
And you don't need to spend hours lifting weights.
At Fitness Yard, we often work with runners around two strength sessions per week, alongside their running.
The goal isn't to make you exhausted.
The goal is to make you stronger.
Meet Angus
One of my favourite examples is our long-time member, Angus.
Angus is a runner who trains with Mark at Fitness Yard twice a week.
Angus is a runner who trains with Mark at Fitness Yard twice a week.
His goal?
A sub-17-minute 5K.
That's a seriously impressive target.
And we're not trying to achieve it by simply making Angus run more and more.
His strength training is designed to support his running, improve his physical capacity and help him stay resilient while he continues to work towards that goal.
We know it's a big target, but we're confident that with consistent training, the right programme and patience, Angus can get there.
That's a seriously impressive target.
And we're not trying to achieve it by simply making Angus run more and more.
His strength training is designed to support his running, improve his physical capacity and help him stay resilient while he continues to work towards that goal.
We know it's a big target, but we're confident that with consistent training, the right programme and patience, Angus can get there.
And that's what I love about working with runners.
We're not just chasing a number on a stopwatch.
We're building the body that can produce that performance.
We're not just chasing a number on a stopwatch.
We're building the body that can produce that performance.
Strength Training & Better Running
Strength training can improve several qualities that matter to runners.
Your ability to produce force.
Your stability.
Your coordination.
Your muscular endurance.
Your ability to handle load.
And, importantly, your ability to tolerate the demands of running.
Your ability to produce force.
Your stability.
Your coordination.
Your muscular endurance.
Your ability to handle load.
And, importantly, your ability to tolerate the demands of running.
Research has shown that combining strength training with endurance training can improve running performance. A systematic review and meta-analysis published in the British Journal of Sports Medicine found that strength training can improve running economy and performance in endurance runners.
In simple terms, becoming stronger can help you become a more efficient runner.
And that's exactly what we're looking for.
Not simply doing more.
Doing more with a stronger body.
And that's exactly what we're looking for.
Not simply doing more.
Doing more with a stronger body.
Strength Training & Injury Prevention?
Let's be clear: strength training doesn't make you immune to injury.
Runners can still get injured.
But building strength can help prepare your body to deal with training loads and improve the capacity of muscles, tendons and joints.
This is particularly important when you're increasing your running volume, preparing for a race or trying to return after an injury.
At Fitness Yard, this is something we take seriously.
Our coaches don't just ask: "How fast do you want to run?"
We also ask: "Can your body handle the training required to get you there?"
Runners can still get injured.
But building strength can help prepare your body to deal with training loads and improve the capacity of muscles, tendons and joints.
This is particularly important when you're increasing your running volume, preparing for a race or trying to return after an injury.
At Fitness Yard, this is something we take seriously.
Our coaches don't just ask: "How fast do you want to run?"
We also ask: "Can your body handle the training required to get you there?"
Because there's no point running your fastest 5K ever if you spend the next three months unable to run.
Would Lifting Make Your Run Slow?
This is another concern I hear from runners.
Not if your programme is designed appropriately.
Not if your programme is designed appropriately.
Strength training for runners isn't about spending hours doing bodybuilding workouts.
It's about choosing exercises that support your sport: Squat, Bench, Deadlift- basic compound movements, but also stability accessory work and plyometric work, then progressively getting stronger.
It's about choosing exercises that support your sport: Squat, Bench, Deadlift- basic compound movements, but also stability accessory work and plyometric work, then progressively getting stronger.
The exact exercises and amount of training will depend on the individual, their running volume, experience and goals.
That's where good coaching matters.
Two Strength Sessions Can Be Enough
Two Strength Sessions Can Be Enough
You don't need to completely change your life.
You don't need to stop running.
And you certainly don't need to spend six days a week in the gym.
You don't need to stop running.
And you certainly don't need to spend six days a week in the gym.
For many runners, two well-planned strength training sessions per week can fit perfectly alongside their running.
That's one of the reasons our Small Group Personal Training model works so well for runners. You get structured programming, expert coaching and the accountability of training with a small group, while still working towards your individual goals.
That's one of the reasons our Small Group Personal Training model works so well for runners. You get structured programming, expert coaching and the accountability of training with a small group, while still working towards your individual goals.
At Fitness Yard, we have runners training alongside other members who have completely different goals.
That's the beauty of small group personal training.
Your training can still be individualised while you get the motivation and community of training with other people.
Your training can still be individualised while you get the motivation and community of training with other people.
So, Should You Run Less?
Not necessarily.
Not necessarily.
The answer isn't always "run less."
It's: Train smarter.
It's: Train smarter.
Keep the running you enjoy.
Keep working on your endurance.
Keep chasing your race goals.
Keep working on your endurance.
Keep chasing your race goals.
But give your body another tool: build stronger legs, hips, and core.
Build a body that can handle the training you're asking it to do.
Because becoming a better runner isn't only about improving your running.
Build a body that can handle the training you're asking it to do.
Because becoming a better runner isn't only about improving your running.
It's about becoming stronger for running.
If you're a runner in Edinburgh looking to improve your 5K, 10K or longer-distance performance, strength training could be the missing part of your programme.
At Fitness Yard, we work with runners through Small Group Personal Training and 1-to-1 Personal Training, helping them build strength, improve performance and train more consistently.
At Fitness Yard, we work with runners through Small Group Personal Training and 1-to-1 Personal Training, helping them build strength, improve performance and train more consistently.
And if Angus can chase a sub-17-minute 5K while fitting just two strength sessions into his week, imagine what the right strength programme could do for your running.
You don't have to choose between running and strength training.
You need both.
Run strong. Run better. Stay running.
References
References
- Berryman, N., Mujika, I., Arvisais, D., Roubeix, M., Binet, C., & Bosquet, L. (2018). Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis. International Journal of Sports Physiology and Performance, 13(1), 57–63.
- Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. Journal of Strength and Conditioning Research, 30(8), 2361–2368.
- Eihara, Y., Takao, K., Sugiyama, T., Maeo, S., Terada, M., Kanehisa, H., & Isaka, T. (2022). Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Medicine - Open, 8, 138.
- Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10(7), 98.
- Ramírez-Campillo, R., et al. (2023). Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.