At 12Reps, we believe strength training is essential for all athletes, including middle- and long-distance runners. While running economy and endurance are often prioritised, adding strength training to your routine can elevate performance by improving efficiency, power, and injury resilience. Backed by research, here’s why strength training should be a non-negotiable part of your training plan.
Runners Often Neglect Strength Training
Many middle- and long-distance runners focus solely on logging miles, neglecting the muscular strength and power needed to optimise performance. This can result in suboptimal running economy, reduced power output, and a greater risk of injuries.
What if incorporating targeted strength training could help runners improve speed, endurance, and overall performance?
Benefits of Strength Training for Runners
Improved Running Economy
Running economy measures how efficiently a runner uses oxygen at a given pace. Strength training enhances neuromuscular coordination, helping runners expend less energy at the same speed.
Scientific Evidence: A systematic review by Llanos-Lagos et al. (2024) found that strength training significantly improved running economy across various speeds, making it a powerful tool for middle- and long-distance runners (Llanos-Lagos et al., 2024).
Improve Endurance Performance
Strength training, particularly explosive exercises, boosts the muscle power required for maintaining pace during long-distance events. It also delays fatigue, helping runners sustain effort over time.
Scientific Evidence: Another meta-analysis by Llanos-Lagos et al. (2024) showed that runners who incorporated strength training into their programs saw marked improvements in endurance performance, particularly at higher intensities (Llanos-Lagos et al., 2024).
Increased Injury Resilience
Strength training strengthens muscles, tendons, and ligaments, reducing the risk of common overuse injuries like shin splints, Achilles tendonitis, and runner’s knee.
Faster Recovery
By improving muscular strength and endurance, strength training helps runners recover more quickly between sessions, allowing for higher training volumes.
How to Incorporate Strength Training into Your Running Program
Focus on Compound Movements
Incorporate exercises like squats, deadlifts, and lunges to target key running muscles: glutes, quads, hamstrings, and calves.
Add Plyometric Training
Explosive exercises like box jumps and bounding drills enhance power output and neuromuscular coordination.
Train 2-3 Times a Week
Balance your running sessions with 2-3 strength training workouts per week. The 12Reps app offers tailored plans designed to complement your running schedule.
Prioritise Form and Progression
Start with lighter weights to perfect your form, then gradually increase resistance to build strength without compromising your running performance.
Take Your Running to the Next Level with 12Reps
Strength training isn’t just for sprinters, it’s a game-changer for middle- and long-distance runners too. By improving running economy, endurance, and injury resilience, you’ll unlock your full potential.
Download the 12Reps app today to access expert-designed strength training plans tailored to runners of all levels.
Because every step gets stronger when you build from the ground up.
References
1. Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners’ Athletic Performance: A Systematic Review with Meta-analysis. Sports Med. 2024;54(7):1801-1833. doi: 10.1007/s40279-024-02018-z.
2. Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med. 2024;54(4):895-932. doi: 10.1007/s40279-023-01978-y.
