The Strength Training Stigma

“Lifting weights will make you bulky and slow.” This pervasive myth has kept countless runners away from the gym, fearing that strength training will interfere with their speed and endurance. Many runners believe that time spent lifting weights is time better spent on the track or trail, reinforcing the stereotype that running and strength training are incompatible.

The reality? Strength training is one of the most effective ways to enhance running performance and prevent injuries. Done correctly, it can improve speed, endurance, and resilience without adding unnecessary bulk. Let’s debunk the myth and dive into the science of why runners need strength training in their routines.

The Science of Strength Training for Runners

Strength training doesn’t just make you stronger—it fundamentally enhances how your body performs during runs. Here’s how:

1. Improved Running Economy
   Running economy, the amount of oxygen your body uses at a given pace, is a key predictor of performance. Strength training improves neuromuscular coordination and power, making each stride more efficient. Studies in The Journal of Strength and Conditioning Research (2010) found that runners who incorporated strength training reduced energy expenditure at submaximal paces by up to 8%.
2. Increased Force Production
   Every step while running involves applying force to the ground. Stronger muscles generate more force with less effort, improving speed and stride length.
3. Injury Prevention
   Strength training strengthens muscles, tendons, and ligaments, reducing the risk of overuse injuries like shin splints, IT band syndrome, and stress fractures. A 2018 review in Sports Medicine showed that strength training decreases the incidence of running-related injuries by 50%.
4. Fatigue Resistance
   Stronger muscles are better equipped to handle the repetitive strain of running. This translates to less fatigue during long runs and faster recovery afterward.
5. Bone Health
   Running is already beneficial for bone density, but strength training provides additional stimulus for bone remodeling, further reducing the risk of fractures and osteoporosis.

The Myth of "Bulking Up"

The fear of "getting bulky" is rooted in misconceptions about how muscle growth works. Here’s why it’s unlikely to happen to runners:

1. Hormonal Factors
   Muscle hypertrophy (growth) requires high levels of testosterone, intensive resistance training, and a calorie surplus. Most runners, especially women, don’t have the hormonal profile or dietary habits to build large amounts of muscle.
2. Training Volume and Focus
   Strength training for runners emphasizes low reps, heavy weights, and functional movements—not bodybuilding techniques. These workouts prioritize strength and power without significant muscle mass gains.
3. Caloric Expenditure from Running
   Running burns significant calories, making it difficult to sustain the caloric surplus needed for muscle growth.

Common Strength Training Myths Among Runners

1. "Strength Training Will Make Me Too Heavy to Run Fast"

The small amount of muscle mass gained from strength training is far outweighed by its performance benefits, such as improved power and running economy.

2. "I Don’t Have Time for Strength Training"

Even two 30-minute sessions per week can significantly enhance performance and reduce injury risk. Strength training complements running rather than competing with it.

3. "Bodyweight Exercises Are Enough"

Bodyweight exercises are a great starting point, but progressive overload—using heavier weights over time—is essential for continued improvement in strength and resilience.

How to Incorporate Strength Training into Your Running Routine

1. Prioritize Compound Movements
   Focus on exercises that target multiple muscle groups and mimic running-specific movements, such as:

• Squats (front or back squats).
• Deadlifts.
• Lunges (forward, reverse, or Bulgarian split squats).
• Step-ups.

1. Include Plyometrics
   Explosive exercises like box jumps, jump squats, and bounds improve power and running economy by enhancing neuromuscular coordination.
2. Train the Core
   A strong core stabilizes your pelvis and improves running form. Planks, Russian twists, and bird dogs are excellent for runners.
3. Keep It Simple
   Strength training doesn’t need to be time-consuming. Two 30-60 minute sessions per week focusing on lower and upper body strength, combined with core work, are sufficient.
4. Timing Matters

• Perform strength training on non-running days or after easy runs to avoid interfering with key running workouts.
• Allow at least 48 hours between intense strength sessions to ensure recovery.

Elite Runners Who Embrace Strength Training

1. Eliud Kipchoge

The marathon world record holder incorporates strength and conditioning into his training to enhance power and efficiency. Kipchoge focuses on functional movements and plyometrics to complement his high mileage.

2. Shalane Flanagan

Olympian Shalane Flanagan credits strength training for her longevity and injury resistance. Her routine includes heavy lifts and core work to maintain balance and stability.

3. Mo Farah

Mo Farah, an Olympic champion in the 5,000m and 10,000m, integrates weightlifting and plyometrics into his regimen to improve speed and endurance.

Strength Training Myths vs. Reality

MythReality"Strength training will slow me down."It enhances power, running economy, and fatigue resistance, making you faster over time."Weights aren’t necessary for runners."Strengthening muscles, tendons, and bones is critical for injury prevention and performance."I’ll get bulky."Strength training for runners emphasizes power and endurance, not muscle hypertrophy.

Conclusion: Strength Training as a Game-Changer

The myth that strength training will make you slower or bulkier has no basis in science. On the contrary, it’s a proven method for enhancing running performance, preventing injuries, and extending your athletic longevity.

If you want to run faster, stronger, and pain-free, strength training isn’t optional—it’s essential. Don’t fear the weights; embrace them as a powerful tool in your running arsenal.

References

1. Beattie, K., et al. (2017). "The Effect of Strength Training on Performance in Endurance Athletes." Sports Medicine.
2. Yamamoto, L. M., et al. (2010). "Effects of Resistance Training on Endurance Running Performance." Journal of Strength and Conditioning Research.
3. Lauersen, J. B., et al. (2018). "The Effectiveness of Exercise Interventions to Prevent Sports Injuries." Sports Medicine.

Additional Resources

Podcasts:

• The Strength Running Podcast: "Why Runners Need Strength Training."
• Run to the Top Podcast: "The Science of Strength Training for Runners."

Videos:

• "Strength Training for Runners" by The Running Channel (YouTube).
• "Why Lifting Weights Won’t Make You Slow" by Sage Canaday (YouTube).

Books:

1. Strength Training for Runners by Jason Fitzgerald: A practical guide for integrating strength into running routines.
2. Running Rewired by Jay Dicharry: A biomechanical approach to strength and injury prevention.
3. Endure by Alex Hutchinson: Exploring the limits of endurance and how strength training supports it.