I love running but do I really need to do strength training?
By Nick Rowe, Feb 2024
As a Physiotherapist this is a common question I hear when rehabilitating an injured runner and it’s completely understandable. The very reason a lot of people like running is because it’s usually outside, offering a lot of exercise for time taken and it’s simple. Do I think you need to do strength training, the simple is answer is yes! The benefits are two-fold, firstly there are proven benefits to running performance and secondly there is a proven reduction in risk of injury.
I find it is usually best to discuss the benefits to performance first as this grabs the attention of the runner, and then discuss the reduction in injury risk.
Strength Training & Running Performance
Research into this area often refers to “running economy” – this being energy demand for a given speed – therefore improving running economy leads to improved efficiency and speed. Following an appropriate Strength and Conditioning programme has been shown to improve running economy by 2-8%; such an improvement would be appealing to any runner, especially those running longer distances such as marathons and ultra’s.
For context, wearing carbon plated footwear has been shown to have a potential 2.7-4.2% performance benefit.
Improvements on lower body power output would also improve force production with each stride, therefore improving sprinting capability – this would not only benefit sprinting but those engaging in any sport where sprinting is involved as well as runs with greater elevation gain.
Injury Prevention
Prevention is always better than cure, and one of the key risk factors for running injuries is insufficient muscle strength / strength endurance for the demands of the activity.
It may surprise some people that their Achilles Tendon experiences loads of up to 8x their bodyweight when running. Current research shows performing an appropriate strength programme reduces sports injuries by 33% and sports overuse injuries by 50%.
As mentioned earlier, the convenience of running compared to the perceived inconvenience of strength training can make this a tough sell to the runner. However, the inconvenience of being injured far exceeds that of a strength training programme, and consistency in training is key for performance gains.
Putting a strength programme into practice
This can be daunting and feel overwhelming. There are huge variety of ways to achieve a strengthening programme and these are best explored as a two-way collaborative process with the treating professional. The current evidence would suggest the following:
Aiming for 2-3 strength sessions per week, tapering to 1-2 as race day approaches.
If doing a higher intensity run after strength training aim for a 24-hour gap between the sessions.
With work and family commitments leaving people short on time, efficiency becomes key. Strengthening programmes do not need to be long drawn-out gym sessions, creative and flexible solutions such as doing squats, lunges, calf raises at home whilst doing daily activities is something! If you don’t have weights, wearing a weighted rucksack (or with child strapped to you!) whilst squatting can achieve the desired effect.
Getting up from the computer and doing a set of exercises gives you a break from the sitting position and helps build up your strength.
The next time you go for a walk, adding a rucksack with some weight (could be a bottles filled with water), is an easy way of adding some strengthening to your daily routine.
There are never any guarantees you will remain injury free, but if the goal is to maximise your chances of consistent running all year round then completing a suitable strengthening programme would be time well spent!