Strength Training for Runners

Updated 24 October 2026

Short answer

Runners benefit from two strength sessions a week of heavy or explosive lower-body work. A systematic review found strength training improved running economy and time-trial performance in middle- and long-distance runners without harming aerobic fitness. Keep the hardest leg session away from key runs, and cut back to one session a week in the weeks before a race.

Why runners should lift

Strength training improves running economy (how much energy you use at a given pace) and the ability to produce force quickly. In the review by Blagrove and colleagues, heavy and plyometric training worked better than light, high-rep circuits.

A twice-weekly runner's session

Exercise	Sets × reps	Notes
Back squat or goblet squat	3 × 4–6	Heavy but with 2 reps in reserve
Romanian deadlift	3 × 6–8	Hamstrings and glutes
Split squat or step-up	3 × 6 each leg	Single-leg strength
Calf raise	3 × 10–15	Slow lowering
Pogo hops or low box jumps	3 × 10 / 3 × 5	Quick contacts, stop before form fades

Fitting it around running

Lift on the same day as a hard run (run first) so easy days stay easy.
Leave at least a day between heavy legs and a long run or interval session if you can.
In the last one to two weeks before a race, drop to one short session or stop.

Frequently asked questions

Will lifting make me bulky and slow?

No. Combined with a running program and heavy, low-rep sets, strength training improves economy with little change in body mass for most runners.

Is bodyweight training enough?

It is a good start, but most runners need external load (dumbbells, kettlebells or a barbell) after the first few months to keep the stimulus heavy enough.