47. Stronger Miles: Why Runners Should Be Lifting Weights

This week, we dive into why runners, and endurance athletes of all kinds, should be incorporating resistance training into their routines. We break down how lifting complements running by improving running economy, reducing injury risk, strengthening connective tissue, and building the muscular support your joints need to handle thousands of impacts per run. We also cover specific movements to prioritize, how to program lifting around your running schedule, and why strength training shouldn't compete with your endurance goals, it should support them.

5 Key Takeaways:

• Strength training improves running economy. Just like a fuel-efficient car uses less gas at the same speed, a stronger, more efficient runner expends less energy at the same pace, reducing stress on the body with every mile.
• Your muscles are your joints' shock absorbers. Stronger quads, hamstrings, and calves absorb impact that would otherwise go straight to your knees, ankles, and bones, think of muscle as a "sink for force" that protects your joints.
• Running is inherently unilateral. Since you're only on one foot at a time, single-leg resistance work (Bulgarian split squats, step-ups, single-leg RDLs, lunges) directly supports the movement pattern of running.
• Balance your training budget. You can't spend all your energy on lifting and expect to progress as a runner. A good ratio is 3–4 run sessions to 2 strength sessions, with thoughtful scheduling, don't crush a heavy leg day right before a long run.
• Target your resistance training to your sport. Runners should focus on squats, hinges (deadlifts, hip thrusts, kettlebell swings), calf work, and core, including rotational work, rather than following a generic bodybuilding split.

"What if becoming stronger actually helps you run more efficiently, produce more force, you tolerate your training better, especially if you're doing something like really endurance, like an Ironman or a marathon. Your training is intense and takes a toll, so whatever you can do to help you tolerate and manage that better, and potentially reduce your risk of injuries." - AJ

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

References

https://link.springer.com/article/10.1186/s44410-025-00011-9

https://pubmed.ncbi.nlm.nih.gov/31377851/

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