Why Strength Training Makes You a Better Runner (Not a Bulky One) – Brittany Kellogg

Do you pick things up and put them down? Repeatedly? Progressively moving heavier things over a greater distance?

If your answer was “no,” you might want to reconsider your run training plan.

As runners, we’re well aware that running isn’t just running. I mean, it is, but it’s also not. We have to plan routes, track pace, fuel, and dare I say “stretch”?

Strength training also belongs in this list of runner essentials. Why? Strength training is one of our best tools to prevent injury, increase longevity in the sport, and feel better while doing what we love.

Now, we’ve all seen the physiques of Arnold Schwarzenegger with his intricate network of veins and bulges; Mat Frasier (champion Crossfit) with his miles wide backs, and the Hyrox champions with perfectly sculpted muscles. But these physiques are not necessarily our runners.

One of the biggest reasons runners avoid strength training is fear of getting bulky. But strength training for runners looks nothing like bodybuilding. Muscle size comes from very specific training styles, high volumes, heavy loads, and eating to gain mass. Runners train for efficiency and resilience—strong muscles that support joints, absorb impact, and keep us moving smoothly mile after mile. Unless you are intentionally training and eating to gain significant muscle (and your genetics allow it), lifting weights will make you feel stronger, not bigger.

How many people do you know who have busted an ankle on a trail run? A stress fracture in their lower leg? Or even a niggling knee or hip that gets irritated? All of these headaches could be mostly prevented by strength training. See, strengthening the muscles around joints and progressively lifting heavier weights creates stronger connective tissue (i.e. performing squats with resistance will strengthen not only leg muscles, but connective tissues in hips, knees, and ankles).

In essence, we let our joints practice challenging movement in a safe environment so that when we hit the pavement, our muscles have the stimulus needed to perform under race pressure. If these connective tissues have been strengthened under the extra resistance of weights, they will be more likely to stretch and snap back than tear during your runs.

Less injuries + stronger joints and muscles = longer time doing what we love to do.

In order to protect our longevity in this sport we love, we need to take care of our muscles. We need to challenge and strengthen them in different ways. Most runners I know who have stopped running did so due to injury, usually knees. Strength training won’t completely prevent injury, but it will keep our joints in better shape for a longer time. I want to see each of you out there at 50, 60, 70 years old, still able to complete the races you love and participate in our little community. I want you there. So please lift some weights!

Strength training can be FUN. Especially if you know exactly what the lifts will do for you!

For instance, if you have pain on the inside of your knee when you run, adding a Copenhagen plank or similar adductor strengthening to your regular routine could improve or dissipate that knee pain in just a couple of weeks. It’s all about feeling good and having fun.

In the same way we practice running different speeds to run longer or faster, we can lift weights to strengthen the muscles we need to do different tasks. Sprinting requires different muscles than endurance muscles, and in the same way a sprinter’s runs would look different than an ultramarathoner, their strength protocols would differ as well. If you’re wanting to get faster, you can strength train more like a sprinter, develop those fast muscles, and your speed will improve! Isn’t science fun?

You know what else is fun? Finding a community of other people with similar goals who can strength train with you! Joining a local gym, movement group, or getting a coach can be great motivators and knowledge tools. And speaking as a coach, we love to pass our knowledge on to others! Find people who know and understand what you need, and then get at it! Lift heavy things, do some squats, and move sideways for goodness’ sake.

Next week, we’ll take a closer look at some specific moves which most, if not all, runners could benefit from adding to their current training block. Happy strides, everyone!

—bk