18/06/2026
Runners need strength — and the research supports it.
Strength training is not just “extra” for runners. A 2016 systematic review and meta-analysis found that strength training improved running economy in highly trained middle- and long-distance runners, meaning they used less energy at a given pace. Programs using resistance training and plyometrics 2–3 times per week for 8–12 weeks were shown to be effective.
A 2024 systematic review also found that heavy strength training, plyometrics, or a combination of methods can improve running economy in middle- and long-distance runners.
The injury prevention evidence is more mixed. A 2024 review found exercise-based programs did not clearly reduce running-related injuries overall, but supervision and actually doing the exercises consistently may be important factors.
The takeaway: strength training can help runners become more efficient, powerful and resilient — but it works best when it is consistent, progressive and specific to the runner.
Simple goal: 2 strength sessions per week, focusing on glutes, calves, hamstrings, quads and core.
