Does Strength Training Improve Running Performance?

Both cardio and weights are important for overall health. But, in our experience, we have found that cardio junkies (especially runners) are the hardest population to get to stick to weight training. I’m not speaking for ALL runners - some understand the importance and reap the benefits. But, there tends to be a fallacy that lifting weights will make them slower.

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So, this article is for any runners out there that are neglecting the weight room.

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Consider this meta-analysis that points to the fact that resistance training can make you a better and more durable runner.

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Participants were split into two groups:

• One group incorporated strength training into their running routine.
• The other group just performed running only.

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Those who lifted weights improved running economy (how efficiently you use oxygen at a given pace - the better your running economy, the less energy you need to run at the same speed), ran faster and could maintain intensity for longer.

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Additionally, it’s been studied that runners who lift weights were 85% less likely to sustain an injury.

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I’ll repeat: muscle and strength helped them perform better and stay safe.

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You don’t have to train like a bodybuilder to reap the benefits. Just two strength training sessions per week can make a big difference.