TRAINING
Should runners do strength training?
Strength training can support running when it fits the week
Strength training can complement running and may improve running economy. Begin with manageable, well-taught movements and place the sessions so that unfamiliar soreness does not overwhelm your running routine.
Understand the benefit without promising a finish time
A 2024 systematic review found that heavy resistance, plyometric and combined methods can improve running economy in studied runners. Running economy describes energy demand at a given submaximal speed. It is not the same thing as automatically running a personal best.
The research does not mean every runner should immediately lift heavy or begin jump training. Experience, technique, available equipment and injury history matter. A programme that you can learn and repeat is more useful than an advanced routine you cannot recover from.
Cover useful movement patterns
A starting conversation with a qualified coach can include squatting or stepping, hinging at the hips, calf work, and trunk control. Choose variations that suit you rather than assuming one exercise is mandatory. A bodyweight version may be appropriate before adding external load.
| Pattern | Example | What to prioritize |
|---|---|---|
| Squat or step | Controlled squat or step-up | Comfortable range and balance |
| Hip hinge | An appropriately taught hinge | Control before heavier load |
| Calf work | Calf raise variation | Manageable loading and range |
| Trunk control | A familiar carry or supported hold | Normal breathing and steady position |
These are categories, not a complete individualized prescription. Stop a movement that causes sharp pain. Get instruction when an exercise or load is unfamiliar.
Make space instead of only adding work
If your week already contains a long run and a demanding running session, adding several hard strength sessions may change recovery substantially. Begin with a small addition and observe what happens to the next run.
Consider the purpose of the following day. Introducing demanding leg work immediately before your longest run creates a different problem from placing familiar work before a recovery day. Scheduling is individual; the useful principle is to avoid accidental competition between sessions.
Do not chase soreness
Unfamiliar exercise can cause delayed muscle soreness. Soreness is not a scoreboard for the quality of a strength session. If each session leaves you unable to run normally for days, reduce the dose or change the placement rather than celebrating the discomfort.
Progress one element at a time: better control, a small load adjustment, or another manageable set. Recording what you did helps you interpret changes. A vague note saying “gym” cannot explain whether the session was light practice or a major new workload.
Review both kinds of training
Use running trends as one part of the picture. A slower easy run after new strength work does not prove that strength training is damaging your fitness, but repeated disruption means the schedule needs attention.
Runome helps you review the recorded runs and their available metrics. Keep strength-session details alongside that history if they are not included in the running records. A running-volume total alone cannot describe all the training you have added. Judge the routine over several weeks, including consistency and recovery, rather than one sore morning.