The benefits of weight training for running

Why Strength Training is Essential for Runners

Running puts intense demands on the body—particularly on the muscles, joints, and tendons—through repetitive and often long-duration movements. While endurance training is essential for progress, it doesn’t cover all the physical requirements of the discipline. Mechanical stress, ground impact, and repetitive strides place a high demand on overall physical preparation. This is where strength training comes in, complementing and balancing the work done during runs. Here are the main benefits of strength training for running!

Joint Health

One of the main benefits of strength training for runners is joint health. Studies show that about 40% of runners suffer from musculoskeletal injuries related to running. The most common injuries affect the knees and ankles. So, what can we do to reduce the risk of injury? Strength training is part of the answer. By strengthening the muscles that support the joints, such as those around the knee, we improve their stability and their ability to absorb impact—helping to reduce the likelihood of running injuries.

Improve running economy

Another, less well-known, benefit of strength training is improving running economy. But first, what is running economy? It’s a measure of how efficiently a runner uses oxygen at a given speed. If one runner uses less oxygen at a certain speed compared to another, they have a better running economy. And here’s where strength training comes in: studies show that training two to three times per week improves running economy. In other words, after following a strength program tailored to running, the body becomes more efficient at using oxygen—boosting performance.

Fatigue Tolerance and Recovery

A third benefit of strength training for running is greater tolerance to fatigue and improved recovery. By training for strength, the body adapts to the stress imposed by resistance exercises, and muscles become stronger. As a result, the body is more resistant to running fatigue. This means runners can run faster and longer. The body also becomes more capable of recovering quickly, again thanks to the adaptations caused by strength training.

Weight training as a long-lasting ally for runners

By integrating strength training into their routine, runners gain a more complete physical preparation that meets the demands of running. This complementary training not only helps support training loads but also fosters long-term progress.