When most runners think about training, they think about mileage, long runs, speed work, and maybe a few stretches. But what often gets overlooked is one of the most important ways to stay strong, avoid injury, and perform better on race day: strength training.
As a follow-up to our guide on why cross-training should be part of every marathon runner’s plan, this post takes a closer look at the role of strength work and why it’s an essential part of any well-rounded running program.
Why Strength Training Matters for Runners
Running is repetitive. Every stride puts stress on the same joints, muscles, and tendons—particularly in the hips, knees, and lower extremities. Over time, that repetition can lead to muscle imbalances, joint strain, and common overuse injuries like runner’s knee, shin splints, or IT band syndrome.
Strength training helps counter those effects by:
- Building muscular endurance
- Improving joint stability
- Correcting asymmetries in movement patterns
- Enhancing running economy, so you use less energy with each stride
Runners who lift are often more efficient, stronger, and more resilient.
How Strength Training Supports Injury Prevention
Many running-related injuries aren’t caused by one wrong step—they build up over time. Weak glutes can shift load to the knees. Tight hips can throw off stride mechanics. A lack of core strength can affect balance and posture during long runs.
By incorporating strength training 2–3 times per week, runners can:
- Improve hip and knee alignment to avoid strain
- Stabilize ankles and feet, reducing risk of sprains or plantar fasciitis
- Strengthen the core, which plays a major role in posture and control
- Support joint function, especially in the knee and hip
If pain persists even with strength work, our sports medicine, knee, and hip specialists can help determine if there’s a deeper issue at play.
Best Strength Exercises for Runners
You don’t need to spend hours in the gym to get the benefits. A focused, 20–30 minute routine 2–3 times per week is enough to support most runners. Here are key exercises to include:
- Squats
Targets: Quads, hamstrings, glutes
Why it helps: Builds strength through the posterior chain, which powers your stride
- Deadlifts (bodyweight or kettlebell)
Targets: Hamstrings, glutes, lower back
Why it helps: Improves hip extension and reinforces safe lifting form
- Step-Ups
Targets: Quads, glutes
Why it helps: Mimics the single-leg strength needed for running, while improving balance
- Glute Bridges
Targets: Glutes and core
Why it helps: Activates key stabilizing muscles and prevents “dead glutes,” a common issue in runners
- Planks (front and side)
Targets: Core and shoulders
Why it helps: Builds trunk stability, reduces sway in running form, and supports posture
Pro tip: Focus on form over weight. Controlled, bodyweight movements with proper alignment are more effective—and safer—than adding resistance too early.
When to Strength Train
You don’t need to lift on your hardest run days. Instead:
- Add short sessions after easy runs
- Use strength days in place of recovery runs
- Avoid heavy lifting the day before a long run or speed workout
The goal is to complement your running, not compete with it. Strength should support your training cycle not derail it.
Frequently Asked Questions
Q: How often should runners strength train?
A: 2–3 times per week is ideal. Focus on total-body strength with an emphasis on hips, glutes, core, and lower legs.
Q: Do I need a gym membership to strength train?
A: Nope. Many of the most effective exercises for runners are bodyweight-based and can be done at home with minimal equipment.
Q: Can strength training slow me down?
A: Not when done correctly. In fact, it can help you become a more efficient runner and reduce fatigue over long distances.
Q: What if I already feel sore or injured?
A: Ongoing soreness or discomfort could be a sign of overtraining or injury. If you’re experiencing foot, ankle, knee, or hip pain that’s interfering with your training, don’t wait. ROC’s orthopedic and sports medicine specialists can help you get to the root of the issue and create a personalized treatment plan to get you back on track.
Stronger Runners Go Farther
Strength training isn’t just for sprinters or elite athletes. It’s for anyone who wants to run longer, feel better, and reduce their risk of injury. Whether you’re training for your first 10K or gearing up for the Portland Marathon, building strength can help you stay consistent and confident, never missing a mile.
If pain, stiffness, or injury is holding you back, ROC is here to help. Our team of orthopedic and sports medicine specialists will work with you to understand what’s limiting your movement and help you get back on track stronger than before.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
