When most runners think about improving their performance, the focus naturally falls on running more kilometres, adding speed work, or extending long runs. Yet one of the most effective tools for becoming a better runner doesn’t involve lacing up your shoes at all. Strength training, often overlooked by endurance athletes, is the missing link that can unlock speed, efficiency, and longevity in the sport.
Running is a repetitive, high-impact activity. Each stride places forces on the body equivalent to two or three times your body weight. Without adequate strength, those stresses accumulate, leading to fatigue, inefficiency, and injury. Strength training builds resilience by developing muscles, tendons, and bones to better withstand that repetitive strain. It also enhances running economy, allowing you to use oxygen more efficiently, while adding power to each stride. For any runner, from beginners to veterans, the gains from regular strength work are undeniable.
The role of strength training, however, changes as runners move through different stages of life. In the 18 to 30 age group, the body is at its peak for energy, recovery, and muscle growth. This is the ideal time to lay down a strong foundation, not only for immediate gains in speed and explosiveness, but also for long-term resilience. Building strength early sets athletes up for a healthier, more sustainable running career.
As runners move into their thirties, life often becomes more complicated. Work and family commitments begin competing with training time, and the body starts to experience a gradual loss of muscle mass. Strength training in this stage helps to preserve lean muscle, improve recovery, and prevent the overuse injuries that often appear when mileage climbs too quickly. It is also a key tool in maintaining the endurance peak that many athletes enjoy during this decade.
By the time runners reach their forties, age-related changes become more noticeable. Muscle and bone strength decline, recovery slows, and nagging injuries can appear more frequently. Many athletes find themselves frustrated by slowing times despite increased effort. Strength training acts as a buffer against these changes. It supports muscle mass, maintains power and coordination, and helps stave off sarcopenia, the age-related muscle loss that can accelerate physical decline.
For those in their fifties and beyond, strength training becomes even more essential. The focus often shifts from chasing personal bests to maintaining health, mobility, and the ability to keep running for enjoyment. Strength work reduces the risk of falls, supports bone density, improves balance, and keeps joints strong enough to withstand regular training. It allows older runners to continue doing what they love, not just for a season but for decades.
The benefits of strength training also differ between men and women. Men often rely on their naturally higher muscle mass and testosterone levels, which give them an advantage in strength. However, many male runners still fall into the trap of focusing solely on mileage, neglecting the stabilising and injury-preventing advantages that strength training provides. Women, on the other hand, face different challenges. Lower bone density, hormonal fluctuations, and a greater risk of certain injuries such as ACL tears make strength training particularly valuable. Far from causing unwanted bulk, it improves bone health, core stability, and resilience through hormonal transitions like postpartum recovery or perimenopause.
Ultimately, strength training is not an optional extra for runners; it is a necessity. It builds stronger bodies in youth, protects performance in midlife, and preserves health and independence in later years. For men, it provides balance and injury prevention, while for women it adds a vital layer of protection and long-term resilience. Regardless of age or gender, strength training ensures fewer injuries, better performance, and the ability to run well for longer.
Running might be at the heart of a runner’s training plan, but it is strength that supports every stride. Those who commit to lifting, pushing, pulling, and strengthening discover that the benefits reach far beyond the weight room, extending all the way to the finish line.
A-Team Coaching provides functional strength training, ensuring that your training is not limited to running, but to longevity in sport and an all-round healthier athlete, no matter your age.
Subscribe to our YouTube channel – there are many examples for runner-focussed strength training exercises to see.