For the first year of running seriously, I treated strength training as optional — something to do when I had extra time, which meant almost never. My reasoning was straightforward: I was training to run, so I should spend my training time running. It made sense until I started getting injured.
After a nagging IT band issue sidelined me for three weeks, I finally took the advice I’d been ignoring: add two strength sessions per week. The results over the following four months were significant enough that I now consider lifting as non-negotiable as my long run.
What Strength Training Actually Does for Runners
Running is a single-leg sport. Every stride, you’re landing on one leg and absorbing two to three times your body weight. If the muscles around your hips, glutes, and knees aren’t strong enough to handle that load, other structures — tendons, IT band, plantar fascia — compensate. That compensation is how most running injuries start.
Strength training addresses the root cause rather than just managing symptoms. Stronger glutes mean a more stable pelvis, which reduces stress on the knee. Stronger single-leg stability means better form late in a long run when fatigue sets in and form breaks down.
The Routine I Actually Do
I keep it simple. Two sessions per week, 30–40 minutes each. The core movements: Bulgarian split squats, single-leg deadlifts, hip thrusts, lateral band walks, and calf raises. I’m not trying to build mass — I’m training for durability and running economy, so I use moderate weight with controlled movement rather than chasing heavy lifts.
I schedule strength on days after hard running workouts or on off days, never before a quality run. Fatigued legs before a tempo session doesn’t serve either goal well.
The Results
Since adding consistent strength work, I haven’t had a significant injury. My easy pace improved by about 30 seconds per mile at the same heart rate — which suggests better running economy, not just fitness. And late in long runs, where I used to feel my form falling apart, I’m maintaining it considerably better.
The investment is two hours per week. The return is running that’s more sustainable, more durable, and ultimately faster. For any runner dealing with recurring injuries or plateaued performance, strength training is probably the highest-leverage change you can make.