23/03/2026
This is an area where runners can lose out on the benefits of strength training. If you’re completely new to strength training then bodyweight exercises can be appropriate, you can learn movement patterns and there can be enough stimulus for positive change.
However, one of the key principles of strength programming is progressive overload. Over time the body adapts to the training you’re doing, this means you need to increase the intensity of the challenge to keep improvements going. An excellent way to do this is to use barbells, dumbbells, kettlebells or bands to increase the difficulty of an exercise. When you do this you need to generate more force for the same number of repetitions. This increased force production during the set is what we’re after.
Runners can worry about getting big and bulky or even injured from using weights. Strength training with weights, when done appropriately, is extremely safe. It’s unlikely there will be huge lean muscle mass gains either, this takes a huge effort in the gym with a corresponding change to diet.
The bottom line is that there are only positives from introducing weights to your strength workouts. Speak with a coach or trial the Running Buddy app to learn the basics, you will be amazed at how much it can change your running!
