Do runners really need to lift weights?
Running seems simple: put one foot in front of the other, repeat. So it’s fair to ask whether runners really need to lift weights-or if strength training is just extra work with little payoff.
The short answer: no, lifting weights isn’t mandatory-but yes, it’s extremely beneficial for most runners. Decades of research show that properly applied strength training can improve running performance, reduce injury risk, and help runners maintain form as fatigue sets in.
Why running alone isn’t enough
Running primarily stresses the cardiovascular system and repetitive movement patterns. While that’s excellent for aerobic fitness, it does not optimally develop:
- Maximal muscle strength
- Tendon stiffness and resilience
- Neuromuscular coordination under load
Over time, these gaps can show up as inefficient running mechanics or overuse injuries. Studies consistently show that runners who add strength training improve running economy-meaning they use less oxygen at the same pace (Yamamoto et al., 2008).
Strength training and running performance
One of the biggest myths is that lifting weights will make runners bulky or slow. In reality, when strength training is programmed correctly, it improves performance without increasing body mass.
Multiple controlled studies have found that runners who lift weights experience:
- Improved running economy
- Faster time trial performance
- Better sprint finishing ability
A landmark review in Sports Medicine found that heavy resistance training (low reps, high load) improved endurance performance despite no change in VO₂ max-suggesting efficiency gains rather than aerobic changes (Balsalobre-Fernández et al., 2016).
In simple terms: stronger muscles waste less energy with each stride.
Injury prevention: one of the biggest wins
Running injuries are often caused by repetitive stress exceeding tissue capacity. Strength training increases that capacity.
Resistance training has been shown to:
- Reduce common overuse injuries
- Improve joint stability
- Increase tendon stiffness, which improves force transfer during running
A large systematic review found that strength training reduced sports injury risk by up to 66% when compared to stretching or no intervention (Lauersen et al., 2014).
For runners, this is especially relevant for hips, knees, and ankles-areas commonly affected by weakness or imbalance.
What kind of lifting should runners do?
Runners don’t need bodybuilding-style workouts. The most effective programs focus on low volume, high quality strength work.
Key principles:
- 2 sessions per week is enough for most runners
- Emphasise compound movements
- Prioritise good form and progressive overload
Effective exercises include:
- Squats or split squats
- Deadlifts or hip hinges
- Lunges and step-ups
- Calf raises (especially heavy, slow reps)
- Core stability exercises
Heavy loads (3-6 reps) are often more beneficial than light, high-rep circuits for improving running economy.
Will lifting weights affect heart rate or endurance?
Strength training doesn’t directly improve aerobic capacity, but it can indirectly lower heart rate at a given pace by improving efficiency and delaying fatigue.
As muscles become stronger and more resilient, they require less relative effort during each stride. This can lead to:
- Lower perceived exertion
- More stable heart rate on long runs
- Better form late in races
This is why strength training is increasingly recommended even for marathon and ultra-distance runners.
Who benefits the most?
Strength training is especially valuable if you:
- Are injury-prone
- Feel your form fall apart late in runs
- Are returning from time off
- Want to improve speed or race performance
That said, even beginners benefit-as long as lifting is introduced gradually and doesn’t interfere with recovery.
When lifting might not be essential
If you’re a recreational runner:
- Running only a few times per week
- At low intensity
- With no injury history
You can make progress without lifting. However, strength training often becomes more important as mileage, intensity, or age increases.
Key takeaway
Runners don’t have to lift weights-but those who do tend to run more efficiently, stay healthier, and perform better. Strength training doesn’t replace running; it supports it.
If you think of running as the engine, strength training is the chassis that keeps everything aligned and durable.
References
- Balsalobre-Fernández, C., et al. (2016). The effects of strength training on running economy in highly trained runners. Sports Medicine.
- Lauersen, J. B., et al. (2014). The effectiveness of exercise interventions to prevent sports injuries. British Journal of Sports Medicine.
- Yamamoto, L. M., et al. (2008). The effects of resistance training on endurance distance running performance. Journal of Strength and Conditioning Research.