Why should runners include strength training in their routine

For many runners, the idea of incorporating strength training into their already packed training routine might seem unnecessary or even counterproductive. However, the truth is that integrating strength training can be a game-changer, helping runners achieve new levels of performance, injury prevention, and overall well-being. In this blog, we’ll explore why runners should embrace strength training and its numerous benefits.

Injury Prevention

One of the primary reasons why runners should include strength training in their routine is injury prevention. Strengthening the muscles through resistance exercises can improve stability, balance, and coordination, reducing the risk of overuse injuries like shin splints, IT band syndrome, and knee pain.

When you strengthen muscles around your knees, hips, and ankles, you enhance your body’s ability to handle the repetitive impact of running. Strengthening core muscles, such as the abdominals and lower back, can also improve posture, reducing the likelihood of developing common running-related issues like lower back pain.

Improved Running Performance

Stronger muscles can generate more force, allowing runners to push off the ground more efficiently, resulting in increased stride power and faster running times. Moreover, improved strength can help runners maintain proper running form for longer periods, reducing the likelihood of fatigue-related form breakdown.

By incorporating exercises like squats, lunges, deadlifts, and plyometric drills, runners can target key muscle groups like quadriceps, hamstrings, glutes, and calf muscles, leading to better overall running performance.

Enhanced Endurance

Strength training also plays a role in enhancing endurance for runners. As you build strength, your muscles become more resilient to fatigue. This means you’ll be able to maintain a consistent pace for longer periods, especially during challenging races and intense training sessions. Strength training improves muscular endurance and delays the onset of fatigue, enabling you to push through the toughest parts of your runs with greater ease.

Not sure where to start?

We’ve created a free 8 week strength training guide, focused on getting you run-strong so you can have your best season yet. Thanks to the guidance of our strength experts, this guide will not only help you beat your run time, but it also reduce the risk of injury too!

Claim free strength training guide: https://fitstop.com/strength-for-runners 

If strength training isn’t overly enjoyable for you, a great option is to try a group setting.  Fitstop is a group training facility, whose mission is to inspire people to move more to live more. The training methodology is designed to enable members to achieve their goals both inside AND outside the gym in the form of fitness events (running, triathlon, etc), team sports or simply enjoying a more active lifestyle.

Find your local Fitstop: https://fitstop.com/au/web/locations


Incorporating strength training into a runner’s routine is extremely important for things such as injury prevention, improved performance and enhanced endurance, making it a valuable addition to any training program. Remember, start slowly and progressively increase the intensity and complexity of your strength training routine. By combining running and strength training, you’ll unleash your full potential and achieve new heights in your running journey. Happy training!

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