19/02/2026
Most runners think strength training should be added on top of running 🏃♂️
But one landmark study replaced 32% of endurance training with explosive strength training, and the runners got faster ⚡️
Not because they trained more.
Because they became more efficient.
Strength improves tendon stiffness, elastic energy return, and neuromuscular efficiency, all key drivers of running economy 🦵
This doesn’t mean replacing all your runs with strength.
But if you’re running 4 or more days per week, swapping one easy run for a well-structured strength session can improve performance and build durability 🏋️♂️
More running isn’t always the answer.
Better prepared tissues are 💪
There’s nuance here. Your training history, injury profile, race distance, and overall load all matter. Speak with your coach or health professional to determine what’s appropriate for you.
📚References
Mikkola, J. et al. (2007). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. International Journal of Sports Medicine, 28(7), 602–611
Mikkola, J. et al. (2011). Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. International Journal of Sports Medicine, 32(8), 597–605
Paavolainen L, Häkkinen K, Hämäläinen I, Nummela A, Rusko H. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol (1985). 1999 May;86(5):1527-33.
