Strength Training: Not Just for Power—A Boost for Endurance Too

You might associate strength training with weightlifting or building muscle, but it’s increasingly clear that adding strength work to your running routine delivers a range of benefits—especially improving running economy.

What the Research Says:

  • Heavy strength training (≥80% 1RM) improves running economy, especially at faster speeds, while plyometric exercises boost efficiency at slower paces; combining both gives the biggest gains
  • 8–12 weeks of mixed heavy resistance and plyometric training, performed 2–3 times per week, can produce strong improvements, and positive effects on running economy. 
  • Adding strength and plyometric training to a running routine improved running efficiency, helped maintain performance and increased how long runners could continue at near-maximal effort.
  • Benefits include a 2–8% boost in running economy, better performance during long runs, and faster race times and sprint speed.

Why Strength Training Works Here are the main ways strength training helps improve running economy:

 

Stronger muscles = more efficient use of energy.

Stronger leg muscles not only push harder, but can store and release energy more effectively with each stride—meaning your body doesn’t need to work as hard to maintain pace.

Improved coordination and stiffness.

Strength and plyometric training help your muscles coordinate better and be more “springy,” reducing ground contact time—the less time your foot spends on the ground, the more energy you’re conserving.

Muscle fiber changes.

 Some forms of strength training boost both slow- and fast-twitch muscle fiber performance, helping your muscles support efficient running across a range of speeds.

Sustained performance under fatigue

Strength training wasn’t only helpful when fresh—it also helped runners maintain economy and performance late in long or intense workouts.

Key Takeaways for Runners

  • Add strength training—but do it smart. Focus on heavy resistance (≥ 80% 1RM) and plyometrics for the best results.
  • Train consistently. Programs lasting 6–20 weeks, with 2–3 sessions per week, are most effective.
  • Mix it in with your running, not instead of running. This is “concurrent training,” combining endurance with strength to improve both performance and efficiency.

Practical Tips to Get Started

 

Heavy Resistance Training

What to do: Squats, lunges, deadlifts at ≥ 80% 1RM (e.g., 3–5 sets of 3–6 reps)

Plyometric Training

What to do: Box jumps, bounding, single-leg hops — light, quick, explosive movements

Include 2–3 Times/Week

What to do: Start with 1–2 sessions, gradually increase frequency and load

Let Running & Recovery Flow

What to do: Do strength work on easy running days or after runs — not before hard efforts

Join a Prevention Class

What to do: Get started in a prevention class supervised by physiotherapists to get the most out of your training & prevent injuries

Prevention Classes

In Summary

Running economy is a game-changer in endurance running—think of it as your body getting better gas mileage. Strength training, especially heavy resistance and plyometrics, is one of the most effective ways to improve it.

With just a few strength workouts a week over a few months, you can expect to feel lighter on your feet, run more efficiently, and even stay strong when the kilometers push you to your limits.

How can we help? Here at PEAK we can help design a strength program tailored to your running goals, movement patterns, and current fitness level.

By identifying weaknesses, improving technique, and addressing muscle imbalances, physiotherapists not only help you get the most from your training, but also lower your risk of injury – keeping you healthy and consistent in your running.

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