Strength training for runners: what does the research say about why and how?

Research in this area asks two questions: can strength training affect how well one runs, and can it affect how often one is injured [1][2].

The review in Sports Medicine covers studies of middle and long distance runners [1]. The review on injury prevention covers athletes in general and not runners specifically [2].

The review covers 24 studies with a total of 469 participants. Running economy, meaning how much energy it costs to run at a given speed, was better with strength training than in the control groups in several studies, ranging from 2 to 8 percent, but not in all studies. Times over 1.5 to 10 kilometres tended to improve [1].

Maximal strength increased clearly. Results for explosive power were mixed, while VO2max and lactate were mostly unchanged. Body composition was not negatively affected [1].

The authors point out that the methodological quality of the studies was moderate, and that the running training was often poorly controlled. The findings were not uniform, and should be interpreted with caution [1].

A systematic review and meta-analysis of 25 randomised trials examined different measures to prevent sports injuries. Four of the studies tested strength training. In these, the occurrence of sports injuries was lower in the groups that did strength training than in the control groups [2].

The authors stress that the finding is based on few studies, and that more research is needed on a wider range of injuries. The studies concern athletes in general and not runners specifically [2].

The review describes heavy resistance training, explosive resistance training and plyometric training, which means jumps and quick, springy movements, as useful forms [1].

In the studies with heavy resistance training, 2 to 6 sets of 3 to 10 repetitions were typically performed, often with a load above 70 percent of the maximum one can lift once [1]. These are descriptions of what was done in the studies, and not a recommendation for the individual. What suits you depends on your training background and any symptoms.

The authors of the review recommend two to three sessions a week, with variation in the methods used [1]. The studies usually lasted 6 to 14 weeks [1].

For adults in general, the Norwegian Directorate of Health recommends strength training twice a week, 15 to 30 minutes per session, with at least 48 hours between sessions. Examples of exercises for the legs are squat, leg press and single-leg squat [3].

The Norwegian Directorate of Health suggests starting with one session a week under guidance, and beginning each session with a warm-up set of 12 repetitions at about half of the maximum resistance [3]. The sources give no separate template for runners, and how best to fit strength training into the running week is an individual assessment.

A physiotherapist can go through your training history, examine any symptoms and together with you plan how strength training can fit into your running. You can read more about running injuries and running analysis. It is also possible to book personal training.

Should runners do strength training?

The review of middle and long distance runners shows that strength training can be associated with better running economy and times, but the findings are not uniform and the studies are of moderate quality [1]. What suits you depends on your background and goals.

How often should runners do strength training?

The authors of the review recommend two to three sessions a week, with variation in the methods [1]. For adults in general, the Norwegian Directorate of Health recommends two sessions a week with at least 48 hours between them [3].

Can strength training prevent running injuries?

In a review of measures against sports injuries, the occurrence was lower in four studies where strength training was the intervention. The finding is based on few studies and concerns athletes in general [2].

What is plyometric training?

It is training with jumps and quick, springy movements. The review of runners describes it, together with heavy and explosive resistance training, as a useful form [1].

The article on strength training for beginners describes a safe start and progression. The page on running injuries gives a broader picture. You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5):1117-1149. doi:10.1007/s40279-017-0835-7. Link

2. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877. Link

3. Styrkeuka (Strength Week). Norwegian Directorate of Health. Last professional update 28 April 2026. Link