Strength training for runners

While running volume is certainly an important part of preparing for a marathon, there is another form of training that should not be overlooked: strength training.

It is not about becoming a bodybuilder or adding unnecessary muscle mass. Instead, it is about developing a stronger, more resilient body that can handle the repetitive demands of running efficiently. When incorporated correctly, strength training can improve running performance, reduce the risk of injury, and help runners maintain good form when fatigue sets in.

Strength training can help to improve the way the muscles and nervous system produce and control force. Stronger muscles can contribute to a more efficient stride, allowing runners to maintain their pace without wasting as much energy. If certain muscles are weak or if the body struggles to control movement under load, repeated stress can contribute to overuse problems.

The more a runner trains, the more important it becomes to ensure that the body can tolerate the workload. The cardiovascular system may be capable of handling the training, while individual muscles, tendons, or joints may struggle to keep up.

Exercises such as squats, split squats, deadlifts, calf raises, and hip-strengthening movements can protect areas that are important for running. A well-designed strength program can therefore complement running by helping the body become more capable of handling training loads.

The lower leg plays an important role in running. The calves and Achilles tendon are involved in absorbing and returning energy with every stride. Because these structures experience substantial repetitive loading, developing their strength and capacity is important for runners.

Calf raises, including both straight-knee and bent-knee variations, can be useful additions to a runner’s strength routine. Exercises that challenge the feet and lower legs can also help runners develop greater control and resilience.

Two strength-training sessions per week can be an effective starting point. They might include: squat or split-squat movement, hip-hinge movement such as a deadlift, calf-strengthening exercise, single-leg exercise, core exercise, optional upper-body exercise

The exact exercises, sets, repetitions, and loads should depend on the runner’s experience, goals, training phase, and overall workload.

Long-distance running is an endurance sport, but endurance alone is not enough. A runner needs a body capable of repeatedly absorbing and producing force over thousands of strides. Strength training can help improve running economy, support running form, increase muscular capacity, improve performance on hills, and make the body more resilient to the demands of high-volume training.

(Foto: SCC EVENTS_Petko Beier
BU: Regelmäßiges Krafttraining trägt zu einem effizienteren Laufstil bei.
Regular strength training contributes to a more efficient running style.

Foto. SCC EVENTS_Sebastian Wells
BU: Für Top-Läufer, wie hier beim BMW BERLIN-MARATHON 2025, gehört regelmäßiges Krafttraining zum Trainingsalltag.
For elite runners, such as those competing at the BMW BERLIN-MARATHON 2025, regular strength training is an integral part of their training routine.
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