A lot of people start running to get fitter, lose weight, or simply enjoy some fresh air and headspace, and whatever your reason is, it is valid. Running is an incredible tool for both physical and mental wellbeing! I certainly use it for both.
But there’s something many new (and even experienced) runners don’t realise:
Running is a sport!!
And like any sport, it comes with requirements: technique, strength, recovery, mobility, flexibility, and proper nutrition.
Most runners try to improve their running by… running more. But real progress (faster times, fewer injuries, better endurance) comes when you pair running with strength training.
Let’s take a deeper look at why strength training should go hand-in-hand with your running routine.
The Impact of Running on Your Body
When we run, the forces traveling through our body multiply dramatically. Each foot strike can send 2–3 times your bodyweight up through your ankles, knees, hips, and spine.
If your muscles aren’t strong enough to absorb and control these forces, your body is forced to rely on passive tissues such as your tendons, ligaments, and joints to do the hard work.
This is when problems begin.
Because while tendons and ligaments are designed to support movement, they’re not designed to repeatedly take the brunt of high-impact forces.
Weak Muscles = Unstable Joints = More Injuries
Without adequate muscle strength, your joints don’t have the stability they need. This can lead to:
Knee pain
Shin splints
IT band issues
Achilles tendon pain
Hip discomfort
Low back niggles
Stress injuries
In short: when muscles can’t support you, joints take over, and joints get injured.
Strength training helps build the muscular foundation needed to support each stride so your joints don’t overwork and fail.
Strength Training Makes Running Easier
Many runners fear strength training because they think it will make them bulky or slow. The reality is the opposite.
Here’s what strength training actually does for runners:
Improves running economy — meaning you use less energy to run the same pace
Strengthens your stride so you can run faster with less effort
Supports proper technique and posture even when tired
Creates balanced muscles to prevent overload and imbalances
Builds power for hills, sprints, and strong finishes
Reduces injury risk dramatically
Boosts overall confidence and resilience
Your body becomes more efficient, your stride feels lighter, and running feels more enjoyable.
Mobility + Strength = The Perfect Pair
Strength training isn’t just about lifting weights. It also includes:
Mobility work
Flexibility
Balance training
Stability exercises
This combination helps you move better, run smoother, and maintain good form throughout each run, which again leads to fewer injuries and better performance.
You Don’t Need Heavy Weights or Hours in the Gym
Many runners assume strength training means long gym sessions, complicated machines, or heavy lifting.
But most runners only need:
2 short sessions per week
20–30 minutes each
Bodyweight or light dumbbells
Simple, functional movements
Consistency is far more important than intensity.
Think: lunges, squats, glute bridges, calf raises, planks, all incredibly effective for runners. Watch my videos on Instagram or YouTube for ideas.
Running + Strength Training = Long-Term Success
If your goal is to:
Start running safely
Improve your running time
Run your first 5K
Build confidence
Stay injury-free
Feel stronger and more capable
Then strength training is a non-negotiable part of the process.
Running improves your cardiovascular fitness.
Strength training builds the body that allows you to run well.
Together, they make you a durable, confident runner who can enjoy running for years, not weeks before something hurts.
Want help building strength for better running?
If you’re unsure where to start, I can guide you with:
Strength training designed specifically for runners
Mobility and flexibility routines to keep you moving well
Personalised coaching to help you run stronger, faster, and injury-free
Just reach out, you don’t have to guess your way through this.
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