Strength Training + Running

One of the most common things I find in clinical practice is runners loving to run, but not like doing much else. The two biggest factors in being an injury free runner and maintaining this status is doing strength training regularly and monitoring your training loads. It’s imperative we are maintaining a foundation of strength training to be able to run more, handle more load increases and improve running efficiency. A common misconception is that strength training will ‘bulk’ me up and reduce my running economy.

What the research say:

  1. Improves running economy.
  2. Reduces the risk of injury by up to 50%.
  3. Increased maximal time to exhaustion.
  4. Improved power output.
  5. Improved VO2 Max.

What to do next:

  • STRENGTH train 2 x week.
  • 2-4 Sets of 4-10 reps HEAVY & SLOW.
  • Long rest periods of up to 1-2 minutes.


  1. Squats
  2. Deadlifts
  3. Calf Raises
  4. Lunges

This should compliment a sound training plan designed specifically for your running goals. Therefore when and how you implement this into your training plan is going to be different for each athlete.

Happy Running 🙂

Pat Lincoln (Physiotherapist)

The Physio Depot











  • Beattie, K, Carson, BP, Lyons, M, Rossiter, A, and Kenny, IC (2017). The effect of strength training on performance indicators in distance runners. J Strength Cond Res 31(1): 9–23.






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