Strength Training for Runners: The Different Types of Strength You Should Be Using

Strength training has become increasingly popular in the running world. Most runners now recognise that strength work plays an important role in improving performance and helping the body tolerate the demands of training.

However, one common misconception still exists: that strength training directly prevents injuries.

The evidence for strength training directly reducing injury risk in runners is actually quite limited. But that doesn’t mean strength training isn’t incredibly valuable.

Instead, strength training supports runners in two key ways:

• Increasing tissue tolerance

• Improving force production and running performance

When programmed correctly, strength training allows the body to better handle the repetitive loads of running, while also improving the ability to produce and absorb force with every step.

Below, we break down the different types of strength training runners should incorporate to improve both resilience and performance.

What Is the Purpose of Strength Training for Runners?

A well-designed strength programme for runners targets several key qualities that influence both running performance and physical resilience.

1. Increased Tissue Tolerance

Running places repeated load on muscles, tendons, bones and joints. Strength training helps these tissues adapt and become more tolerant to the stresses of training.

This is particularly important for runners increasing mileage or preparing for races such as the London Marathon.

2. Increased Force Production

Stronger muscles allow runners to produce more force against the ground. This can improve running economy and make each stride more efficient.

In simple terms: stronger runners often use less energy at the same pace.

3. Increased Rate of Force Development

Running requires force to be produced very quickly. Training the ability to generate force rapidly helps improve both speed and efficiency.

This quality becomes particularly important for faster running speeds and hill work.

4. Improved Reactive Strength

Reactive strength refers to the ability to quickly transition from landing to pushing off the ground.

This ability plays a major role in efficient running mechanics and helps runners maintain rhythm and cadence.

5. Improved Shock Absorption

Every foot strike creates significant forces through the lower limbs.

Strength training helps muscles and tendons absorb these loads more effectively, reducing excessive stress on joints and connective tissue.

6. Isometric Strength and Stability in the Stance Phase

During running, the body must maintain stability while standing on one leg during the stance phase.

Isometric strength helps runners maintain control and alignment while absorbing load on a single leg.

The Different Types of Strength Training I Use With Runners

When I programme strength training for runners, I use a variety of methods to target different physical qualities.

1. Heavy Strength Training

Heavy compound lifts form the foundation of most strength programmes.

Typical exercises include:

• Squats

• Lunges

• Deadlifts

• Calf raises

These are usually performed in the 4–8 repetition range, working at roughly 80–85% of one-repetition maximum (1RM).

Heavy strength training improves both:

• overall force production

• tissue tolerance to load

2. Heavy Eccentric Strength Work

Eccentric strength refers to the ability to control a muscle while it lengthens.

Examples include lowering slowly during exercises such as:

• Split squats

• Heel drops

• Step-downs

Using 3–4 second controlled lowering phases helps develop the body’s ability to absorb load, which is particularly important during the landing phase of running.

3. Explosive Strength Training

Explosive exercises train the rate of force development.

Examples include:

• Box jumps

• Broad jumps

• Jump squats

These movements teach the body to produce force quickly, rather than simply producing large amounts of force slowly.

This type of training is particularly useful for speed development and powerful push-off during running.

4. Reactive Strength and Plyometrics

Reactive strength focuses on the body’s ability to rapidly absorb and release energy.

Exercises include:

• Pogo jumps

• Skipping drills

• Bounding

• Plyometric drills

These help improve the efficiency of the stretch-shortening cycle, which is heavily used during running.

5. Heavy Isometric Strength

Isometric exercises involve producing force without movement at the joint.

I often use both:

• Yielding isometrics – holding a position under load

• Overcoming isometrics – pushing against an immovable resistance

These exercises help build strength and stability during the stance phase of running, when the body must control load on a single leg.

6. Stability Work for the Hip and Ankle

Finally, I include targeted stability exercises to improve joint control.

For the hip, this includes work for:

• Abduction

• Adduction

• External rotation

For the ankle, this includes:

• Inversion

• Eversion

• Dorsiflexion

These smaller stabilising muscles help maintain alignment and control throughout the running stride.

Final Thoughts: Strength Training for Runners

Strength training for runners shouldn’t just mean doing a few squats or lunges after a run.

A well-rounded programme should target multiple qualities, including:

• Maximum strength

• Eccentric control

• Explosive power

• Reactive strength

• Isometric stability

• Joint-specific control

When these components are combined, runners build bodies that are stronger, more resilient, and better able to tolerate the demands of training.

For runners looking to stay consistent and perform at their best, strength training should be an essential part of any training plan.