Strength training and running might seem like an odd pair at first, but they’re actually a powerful duo. While running builds cardiovascular endurance and targets specific leg muscles, adding weightlifting to a runner’s routine can enhance performance, reduce injury risk, and promote overall physical resilience. Here’s why runners need to lift weights—and how doing so can improve speed, stamina, and safety on the trail or track.

1. Injury Prevention

Runners are often prone to overuse injuries, particularly in the knees, ankles, and hips. When these areas are weak, the repetitive impact of running can lead to strains, stress fractures, and other injuries. Strength training builds up the muscles around these joints, providing additional support to reduce strain. Exercises targeting the lower body, core, and even upper body help stabilize and strengthen vulnerable areas, significantly reducing the likelihood of injuries.

2. Improved Running Economy

Running economy refers to the amount of energy a runner uses at a given speed. Research has shown that runners who engage in regular strength training often see improvements in their running economy, meaning they use less energy to maintain their pace. This is largely due to enhanced muscular efficiency and improved force production. When muscles are stronger and more resilient, runners can conserve energy, maintain faster speeds, and run longer distances more efficiently.

3. Enhanced Speed and Power

Strength training doesn’t just build muscle—it also boosts power. For runners, this can translate into quicker, more explosive strides.Weight lifting exercises such as squats, lunges, and deadlifts increase lower-body power, helping runners cover more ground with each step.Additionally, plyometric exercises, like box jumps, can train muscles to react more quickly, giving runners a competitive edge when it comes to sprinting or running uphill.

4. Increased Bone Density

Running is a high-impact activity that can be tough on the bones over time. Weightlifting, however, helps build and maintain bone density, which is especially important for preventing stress fractures and osteoporosis.When muscles are put under resistance, they put healthy stress on the bones, prompting the bones to rebuild and strengthen themselves. This dual benefit of improved muscle and bone strength supports a runner’s overall longevity and resilience.

5. Core Stability

The core plays a critical role in running, as it helps maintain posture, balance, and control. Strong core muscles reduce unnecessary movement, conserve energy, and help maintain proper form, even when fatigue sets in. Core-strengthening exercises like planks, seated oblique twists, and hanging leg raises not only prevent lower back pain but also contribute to better running posture and endurance. A stable core keeps runners centered and balanced, especially on uneven terrain or during high-mileage runs.

6. Balanced Muscle Development

Running primarily targets the legs, especially the quadriceps, hamstrings, and calves. However, to be a well-rounded, injury-resistant athlete, balanced muscle development is essential. Lifting weights allows runners to address underdeveloped areas, such as the glutes, hip flexors, and even upper body muscles. Strong glutes, in particular, are crucial for proper alignment, propulsion, and minimizing knee strain. Upper body strength also aids in arm drive, which plays an underrated role in maintaining momentum and efficiency while running.

How to Incorporate Weightlifting into a Runner’s Routine

If you’re a runner interested in reaping the benefits of weightlifting, here’s how to get started:

• Start Small: Incorporate two strength-training sessions per week, focusing on lower weights and higher reps to build endurance before progressing to heavier lifts.
• Focus on Compound Movements: Compound exercises such as squats, deadlifts, and lunges work multiple muscle groups simultaneously and are great for runners looking to improve overall body strength.
• Include Core Work: Add core-focused exercises like planks, seated oblique twists, and leg raises to stabilize and strengthen your core.
• Don’t Overtrain: Allow time for rest and recovery. Strength training can be taxing, and overtraining can lead to injury or fatigue.
• Consult a REAL Health Partner: If you’re new to weightlifting, consider working with a one of our Health Partners o ensure correct form and an appropriate program for your running goals.

For runners looking to improve their performance, longevity, and resilience, lifting weights is a game-changer. From reducing injury risks to enhancing speed and efficiency, strength training brings a host of benefits that running alone can’t achieve. By building a well-rounded fitness routine, runners can keep moving safely and confidently, mile after mile.

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