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WHY EVERY RUNNER NEEDS GOOD STRENGTH TRAINING

If you’re logging kilometres on the road but neglecting the weights, you’re leaving running performance on the table (and setting yourself up for aches and pains down the road, eek). Whether the motivation is a new PR, a Hyrox event or just wanting to stay injury-free through the season, strength for runners will make you better.

Here are 5 reasons every runner needs strength training: 

1. Injury prevention begins at the joints

Running is a high-repetition sport – a series of single-leg jumps, really – and hitting those reps without muscular control and joint stability to absorb them is risky business. Strength training builds a stronger foundation by reinforcing stability at key joints like the hips, knees, and ankles—helping you avoid common injuries like runner’s knee, shin splints, and IT band pain.

Here’s what you can try for joint health: Split squats. This single-leg movement builds hip, knee, and ankle control, while strengthening the glutes and quads. It also mimics the mechanics of running, reinforcing clean alignment and reducing side-to-side wobble with each stride.

2. Stronger legs = more efficient running

Cardio gives you endurance, but strength gives you efficiency. Stronger muscles act like loaded springs, storing and releasing energy with each step. This reduces fatigue and makes your stride smoother and more economical.

Here’s what you can try for stronger leggos: Trap bar deadlifts. These target the posterior chain—glutes, hamstrings, and spinal stabilizers—helping you develop the hip extension and power needed for a more propulsive stride. Here’s to better uphill running and a stronger push-off with each step.

3. Improved posture, especially under fatigue

As you get tired during your run, form naturally starts to break down. And strength training builds the postural muscles that keep you upright longer—protecting your spine, improving your breathing mechanics, and keeping your technique on point.

Here’s what you can try for better posture: Front-loaded goblet squats. Holding the weight in front activates your core, reinforces upright posture, and improves thoracic extension and ankle mobility—all critical for keeping good running form, especially on longer efforts.

4. Correct muscle imbalances that running can’t fix

Running is a symmetrical-looking sport… that often hides asymmetries. Weak glutes, inactive cores, and tight hips can silently derail your performance or lead you to injury. Strength work for runners identifies and corrects gait imbalances and potential overcompensation injuries coming down the pipe.

Here’s what you can try to start correcting imbalances: Single-leg Romanian deadlifts. These deadlifts isolate each side of the body one-by-one, strengthening the hamstrings, glutes, and core while improving overall balance and left-to-right discrepancies.

5. More power, baby

Olympic weightlifting – think cleans, jerks, and snatches – is one of the most effective ways to build explosive power and full-body control. For runners, this type of training doesn’t just build strength—it teaches you how to apply force quickly and efficiently, which translates directly to faster sprints, stronger hill climbs, and better finishing speed.

Olympic lifts train triple extension: the simultaneous extension of the hips, knees, and ankles. Sound familiar? That’s the exact movement pattern you use every time your foot pushes off the ground during a stride. 

Here’s what you can try to get into the Olympic lifts: Power cleans. This lift trains rapid hip extension, grip strength, and full-body explosiveness—all key components of a strong stride. Done correctly, it also challenges coordination, timing, and balance, making it a high-impact tool for runners looking to level up their performance.

Need some help with your technique on this one? No stress, coaches like Get Under The Bar are there to help!

Train smarter, run stronger

Don’t worry, you don’t need to trade in your runs for the gym; just a couple of focused strength sessions a week can transform your running from the ground up. Don’t want to do it alone? Our strength classes are full of runners working on the same skills. Want a more tailored approach? 1:1 personal training gives you a custom plan based on your movement patterns, running goals, and injury history.

JOIN US FOR A FREE DROP-IN CLASS IN OUR ALL-WOMEN'S STRENGTH CLUB IN TILBURG & LET'S GET YOU RUNNING STRONGER THAN EVER BEFORE. 

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