WHY RUNNERS NEED STRENGTH TRAINING.

By Jordan Trevena

Distance running is often seen purely as an aerobic pursuit — long hours, high mileage, and lots of pounding the pavement. But in recent years, a growing body of research has shifted the narrative; elite and recreational runners alike are realising the value of structured strength training as an integral component of marathon performance and resilience.

Running Economy

Running economy refers to how much oxygen (energy) a runner uses to sustain a specific pace. Unlike VO2 max or lactate threshold, which qualities that can only be improved with endurance training, running economy also improves with strength training. If you take two runners with similar aerobic capacities, the one with a better running economy will be faster.

Strength training enhances running economy by improving motor unit recruitment (the nervous system’s ability to engage the right muscles at the right time) and tendon stiffness (the tendon’s ability to store and return elastic energy with each stride).

A runner with a high running economy can maintain race pace whilst using less energy, which means they can run with a lower effort level, delay the onset of fatigue, and preserve form deep into a race.

Running Mechanics

Strength training improves inter-muscle coordination, force production and rate of force development, all of which play a key role in running mechanics (how the body moves when running).

A mechanically stronger runner will have better push-off power, more hip stability and more efficient strides, particularly over hills and during the later stages of a race.

Injury Prevention

The repetitive loading of marathon training places enormous stress on muscles, tendons, ligaments, and bone. Although running itself helps condition these tissues, it can also reinforce imbalances and contribute to overuse injuries.

Strength training systematically overloads the musculoskeletal system, promotiong adaptations in muscles, bones, tendons and connective tissues that increase their capacity to withstand running’s repetitive stress. This reduces the risk of injuries, making it easier to accumulate mileage and prepare for an upcoming race.

Muscle Endurance 

Strength training enhances muscular endurance, which is particularly crucial in the latter stages of a marathon. Even with excellent pacing and fueling, the ability of muscles to sustain repeated force production under fatigue is a limiting factor for many runners. 

Runners who neglect strength training are more likely to report form breakdown and slowing in the final stages of a race, while those with a solid foundation of strength tend to finish races more consistently.

Recovery and Durability

Beyond performance and injury prevention, strength training also plays a role in recovery and long-term durability by supporting muscle repair, hormonal balance and overall physical quality.

Psychological

Underpinned by physiological changes, strength training also has psychological benefits for runners. Many runners report greater confidence on long runs, better tolerance to discomfort, and a stronger sense of control and belief when they know their bodies are physically prepared for race-day demands.

Final Thoughts

Strength training is an integral component of comprehensive marathon preparation. By improving running economy, supporting efficient mechanics, enhancing muscular endurance, reducing injury risk and improving psychological resilience, strength training gives marathoners the tools they need to run faster, stronger, and more consistently.