Strength Training for Runners: How 2 Sessions a Week Can Boost Performance and Prevent Injuries
By Matt McEwan – Sports Physio & Running Coach at Parkside Sports Physio
🔑 Key Takeaways
- Just 2 strength sessions per week can boost endurance, speed, and resilience in runners
- Strength training reduces injury risk by improving load tolerance in muscles and tendons
- You don’t need a gym – bodyweight and home-based exercises are effective
- The best time to start is now – especially in your base or early build phase
Why Strength Training Matters for Runners
Many runners know they should be doing strength work—but it’s often the first thing to drop when time gets tight. The reality? Skipping strength training is short-sighted, especially if you’re chasing a PB or training for a half, full or ultra marathon.
At Parkside Sports Physio, we work with hundreds of runners each year. The biggest game-changer we see—across beginners to seasoned marathoners—is the impact of consistent, targeted strength training.
Benefits of Strength Training for Runners
✅ Injury Prevention
Running is repetitive. Over time, the same tissues take a beating—especially the knees, hips, Achilles, and lower back. Strength work builds tissue capacity and resilience.
✅ Improved Running Economy
Studies show that runners who lift become more efficient—using less energy to run at the same pace.
✅ More Power and Speed
Lifting helps you generate force through the ground more effectively, especially helpful for hills, surges, and finishing kicks.
✅ Better Form When Fatigued
Strong runners hold better posture and form late in long races—helping avoid fade-outs in the final kms.
How Much Strength Training Do You Need?
We recommend 2 sessions per week, ideally on your easier run days or after your shorter runs.
Each session can be as little as 30 minutes and still deliver meaningful gains—especially if the exercises are runner-specific.
What Exercises Should Runners Focus On?
Here’s a simple strength training framework:
🦵 Lower Body:
- Single leg squats or step-ups
- Romanian deadlifts or hip hinges
- Calf raises (straight and bent knee)
🧍♂️ Core:
- Front and side planks
- Deadbugs or bird-dogs
- Anti-rotation holds (e.g. Pallof press)
🏋️♀️ Optional Additions:
- Resistance band hip work (monster walks, clams)
- Plyometrics (hops, bounds) once a base is built
Pro tip: Focus on good form, full range, and progressive overload (heavier weights or more reps over time).
Home-Based Options That Still Work
No gym? No problem. We often prescribe home programs using resistance bands, bodyweight, stairs, or simple equipment like dumbbells or kettlebells.
We even have a 13-minute at-home strength circuit for runners—perfect when you’re short on time.
When Should You Start?
The best time to start strength work is during your base or early build phase, when running volume is manageable. That said, it’s never too late—even adding strength mid-cycle helps reduce injury risk and improve performance.
Avoid adding brand-new strength routines right before race week—your muscles need time to adapt.
Strength Training Myths (Debunked!)
🚫 “Won’t lifting make me bulky?”
Nope. Runners won’t bulk up without specific hypertrophy focus and calorie surplus.
🚫 “It’ll make me too sore to run.”
Early on, maybe—but once adapted, it’s easily integrated into your week.
🚫 “I don’t have time.”
You don’t have time for injury either. Short, focused sessions work.
Need Help Getting Started?
At Parkside Sports Physio, we offer:
- Running-specific strength programs: more info here
- Physio-led strength assessments
- One-on-one coaching for runners building to a race
✅ Book Your Strength Starter Session
Want to start our Parkstride Run Strength group classes for a tailored strength plan that fits your training and goals?
Book online now or call us at (02) 9548 3372.
Let’s make you a stronger, faster, more injury-resistant runner.
