08/02/2025
Incorporating strength training into a runner’s regimen has been increasingly recognized for its dual benefits: enhancing performance and mitigating injury risks. Recent peer-reviewed studies provide compelling evidence supporting the integration of targeted strength exercises to achieve these outcomes.
1. Improving Running Economy and Performance
A 2022 study published in the Journal of Strength and Conditioning Research examined the effects of running-specific strength training on recreational runners aged 30 to 40. The findings revealed that a 12-week concurrent training program, which combined strength and endurance exercises, significantly improved running economy (RE) and performance metrics. Specifically, running-specific strength training enhanced maximum and explosive strength, contributing to better RE.
Similarly, a 2022 narrative review highlighted that lower limb resistance exercise is effective in improving running economy and performance. The review recommends a combination of strength and plyometric training to achieve optimal results.
2. Preventing Running-Related Injuries
Injury prevention remains a critical concern for runners. A randomized pilot study conducted in 2024 investigated the impact of incorporating strengthening exercises into running training among novice runners. The study concluded that participants who included strength training experienced a lower incidence of running-related injuries compared to those who engaged in running-only training.
Additionally, an 18-week intervention combining general strength training demonstrated that recreational runners with high compliance to the program were 85% less likely to sustain a running-related injury. Moreover, these runners took an average of 57 days longer to experience an injury, indicating the protective benefits of strength training.
Unsure where to start with your strength program for running? We can help you make a plan 💪
