Runners are creatures of habit. Shoes on, out the door, rack up the miles. But more and more runners are adding strength training to their routine. And it’s not just a hype. Our data clearly show that strength training makes a difference: stronger runners don’t just run more efficiently, they also reach their goals more often. And no, we’re not talking about hybrid athletes here, but about functional strength training designed for runners.
What’s the effect of strength training on runners?
With Trenara, we now have tens of thousands of datapoints linking strength work to running performance. What do those numbers tell us?
Runners who do strength training are more resilient and can handle higher training loads.
They reach their goals more often compared to those who only run.
In general, runners who add strength training tend to be faster than those who don’t.
We can’t prove causation, but the correlation is strong. A more robust body can simply handle more.
Why strength training improves your running performance
Strength training doesn’t just make you stronger, it makes you a more efficient runner. Stronger muscles, tendons, and joints absorb impact better. Your stride becomes more stable, energy loss decreases, and that translates into better performances.
Running is a demanding sport with high mechanical impact. The better you can absorb those shocks, the better. On one hand, your injury risk drops, which allows you to build more training effect over time. On the other hand, your running economy improves: the same pace will literally cost you less oxygen.
Practical tips: combining strength training with running
Plan 1 to 2 short sessions per week. Half an hour is enough to start with.
Focus on functional movements: squats, lunges, core stability.
Don’t treat strength training as an add-on, but as an essential part of your running plan.
At Trenara, we bring the expertise of Maarten Thysen straight to your screen. Maarten developed a strength test to assess your current level. Based on your results, you’ll get a tailored strength plan from him. That plan is fully integrated with your running schedule in the app, progressing, maintaining, and tapering in sync.
Conclusion
Strength training for runners isn’t a luxury, it’s a clear advantage. Our data show that stronger runners are more resilient and more likely to hit their targets. Smart training means building with miles and with kilos.
Curious how strong you are? Test yourself in the Trenara app with Maarten’s strength test.
