Introduction

While running is seen as primarily a cardiovascular activity (aka heart and lungs), there are many components to effectively training for long-distance events. While logging miles and increasing run time are important, strength training (aka resistance training) should also be incorporated into a well-rounded routine.

Many runners focus solely on pounding the pavement without doing supplemental strength and conditioning work to support their bodies. As a result, some end up injured and seeking physical therapy. In this article, we will briefly explore how strength training can benefit runners in performance and injury prevention.

What Is Strength Training?

Strength training, also called resistance training, is any type of workout focused on building muscle power through exerting force against weighted resistance. Resistance comes in many forms, including weights, bands, body weight, and/or machines. Some common examples include press-ups, pull-ups (heaves), squats, lunges, and bench press on weight machines.

Why Strength Training Matters for Runners

The following briefly outlines why strength training should be considered by runners:

1. Increased Power and Injury Prevention

Strength training allows runners to spring off the ground with more force and stamina. For example, marathon runners can cover the same distance by producing more power per stride while expending fewer calories.

Each running stride puts significant stress on the body, equivalent to two to three times a runner’s weight on their legs and joints. Strong muscles help act as shock absorbers to cushion this force and reduce injury risk.

Without strength training to support longer runs, repetitive pounding can lead to muscle imbalances over time.

Muscles around joints work in pairs to enable movement. In the knee, the quadriceps muscles on the front of the thigh straighten the leg while the hamstring muscles on the back of the thigh bend the leg. Runners tend to have stronger quadriceps, but weaker hamstrings. This causes an imbalance between the opposing muscle groups working at the knee joint, with the quads overpowering the hamstrings.

Imbalances may contribute to common overuse injuries like shin splints, stress fractures, and strained tendons or muscles. Targeted strength work helps promote even muscle development across the body. This balanced strength can mitigate impact and aid prevention of repetitive stress and poor biomechanics that often underlie many running-related injuries.

2. Core Development

Developing your core muscles can lead to benefits such as improved posture and running mechanics. The core is the central region of the body that contains the pelvis, lower back, hips, and abdomen. In simple terms, your stomach and back muscles activate as you run to keep your backbone aligned.

A strong core is key for long-distance events like Marathon des Sables, where you are on your feet for many hours. With a stable core, the body remains upright and balanced while running instead of swaying excessively. This ‘locked-in’ form allows more efficient movement and energy use than poor alignment.

3. Increased Endurance

When muscles are stronger, they fatigue less quickly compared to weaker muscles carrying the same workload. Stronger muscles enable you to work out at a better pace for a longer time. Whether running longer distances or sustaining speed over time, increased muscle strength training will enable your body draw on extra reserves – This can enable runners to more comfortably run longer distances before hitting their limit.

Summary

Strength training should be part of every runner’s routine. It helps to reduce and avoid injuries, and improve your running. When your muscles are stronger, your body can deal with the stresses induced by running much easier (both during the run and as part of recovery after the run). Stronger muscles help protect your joints and enable you to go further and quicker while using less energy.