The importance of strengthening for runners

Jul 11, 2023

Running is a fantastic way to stay fit and healthy, but it can take a toll on your body. One of the most important things that runners can do to prevent injury and improve performance is to strengthen their muscles. In this post, we'll explore the importance of strengthening for runners and provide some tips for how to incorporate strength training into your running routine.

Why is strengthening important for runners?

Running is a high-impact activity that puts a lot of stress on your muscles and joints. Without proper strength training, runners are at risk of developing imbalances or weaknesses that can lead to injury. Strengthening exercises help to build up the muscles that support your running form, improving your stability and reducing your risk of injury.

Improved performance

In addition to reducing your risk of injury, strength training can also help to improve your running performance. By building up your leg muscles, you'll be able to generate more power with each stride, allowing you to run faster and more efficiently. Stronger core muscles can also help to improve your posture and breathing, further enhancing your performance.

Reduced fatigue

Strengthening exercises can also help to reduce fatigue during long runs. When your muscles are stronger, they're better able to handle the demands of running, allowing you to maintain your pace for longer periods of time. This can be especially beneficial for runners who are training for longer races like marathons or ultramarathons.

How to incorporate strength training into your running routine

Now that we've established the importance of strength training for runners, let's explore some tips for how to incorporate it into your running routine.

Start small

If you're new to strength training, it's important to start small and gradually build up your routine. Begin with basic exercises like squats, lunges, and planks, and gradually increase the weight or difficulty as you become stronger.

Focus on your core

Your core muscles are essential for maintaining good running form, so be sure to include exercises like planks, crunches, and Russian twists in your routine.

core workout

Don't neglect your upper body

While running primarily works your leg muscles, your upper body plays an important role in maintaining good form and balance. Incorporate exercises like push-ups, pull-ups, and shoulder presses to build up your upper body strength.

Be consistent

Consistency is key when it comes to strength training. Aim to incorporate strength exercises into your routine at least 2-3 times per week, and stick with it even when you don't feel like it. Over time, you'll begin to see the benefits of your hard work.

strength training


Strengthening exercises are a crucial component of any runner's training routine. By building up your muscles and improving your stability, you'll be able to reduce your risk of injury and improve your running performance. So don't neglect your strength training – your body (and your running times) will thank you!