Calling all runners! If you had an extra hour each week to devote to training, what would you do with it? Add some more miles? Yoga? Cycling? Core work?

For most runners, strength training would be the last thing that they would choose to fill that space, but in actuality, should be the first. Whether the objection comes from worries about getting slow or questions about the science, weight training is still debated in some running circles.

Should Runners Strength Train?

It’s an age old question, but the answer is simple: yes. Runners should absolutely strength train. It can help reduce injury, increase your speed, and generally benefits your performance — if done correctly.

The question has stuck around for so long because, quite frankly, most runners don’t like to strength train. There’s hope that the answer might change, or that there’s new research to keep you eternally out of the weight room and on your favourite trails instead. 

Benefits of Strength Training for Runners

• You’ll take longer to get tired. Runners can increase their capacity and endurance by lifting weights, meaning that it will take longer for your muscles to fatigue.

• You may be less injury prone. Taking stress off of cartilage and bony structures and putting it into the muscles and tendons (where it belongs) will help protect your feet, legs, and back.

• You’ll run faster. Stronger, more explosive muscles translates to a quicker, more powerful transfer from foot to foot.

• You’ll have better neuromuscular efficiency. The relationship between your motor cortex and your muscles will be faster and better coordinated.

• You’ll develop increased running economy. You’ll use oxygen more efficiently at submaximal speeds.

The Biomechanical Demands of Running

The easiest place to start is understanding the mechanics of running. In order to run a mile, you must take 1400-1600 steps. Remember, this isn’t a passive transfer like walking — you’re actively pushing your weight forward with each stride and expecting your other leg to catch that force. With each step, you’re absorbing 2-2.5 times your body weight as you propel yourself from foot to foot.

To effectively absorb that force, your legs need to be strong enough to protect the ligaments, cartilage, and other internal joint structures. By building the muscle up, you can “actively load” each step by bending through the trunk, hip, knee, and ankle and allowing the muscle and tendon to take on “elastic energy.” This allows you to take in the energy of your stride and recycle it into continued propulsion, thus improving your running economy. 

In contrast, “passive loading” occurs when the foot reaches out beyond the knee and the body reacts with a “braking” action.  If your gait relies on passive loading, you’re using more energy to cover the same distance by asking your muscles to regenerate energy after braking. Not only that, but the force puts excess stress on cartilage, bone, and ligament. These structures aren’t designed to absorb the amount of impact involved in running and can easily become irritated and injured. 

If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.

- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.