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Strength training is one of the most important, yet often underestimated, factors in improving running performance. For many years, strength training was considered secondary to endurance training. However, modern scientific literature has highlighted its crucial role in improving running economy and neuromuscular function.
Strength training does not only aim to increase or maintain muscle mass, but primarily to improve the nervous system’s ability to effectively recruit muscle fibers. Through this adaptation, better coordination and greater efficiency in force production during movement are achieved.
Beyond these physiological adaptations, strength training is an important tool for identifying and correcting functional imbalances. Through targeted exercises, it is possible to detect and improve asymmetries either between the two sides of the body or among muscle groups involved in movement execution. When left unaddressed, these imbalances can lead to increased mechanical stress over time and are one of the main predisposing factors for injuries.
Therefore, strength training functions not only as a means of improving performance but also as a strategic tool for injury prevention, contributing to stability, movement control, and optimization of running mechanics.
The main physiological adaptations associated with strength training include:
- improved neuromuscular coordination
- increased maximal and explosive strength
- improved tendon stiffness and elastic properties
- reduced ground contact time
- better utilization of the stretch–shortening cycle
These adaptations lead to significant improvements in running economy, meaning reduced energy cost at a given speed.
According to the literature, incorporating strength training into endurance runners’ programs can improve running economy and performance without negatively affecting VO₂max.
How Strength Training is Applied in Runners
Based on scientific evidence, strength training is not just a complementary component, but an integral part of a runner’s preparation.
For runners preparing for 6 km and 10 km races, such as the SNF Nostos Run, proper integration of strength training contributes to:
- improving running economy
- maintaining speed under fatigue
- reducing injury risk
- improving movement mechanics
The practical application of strength training is based on a simple yet essential principle:
identify – correct – improve.
Through strength and control exercises, runners can identify possible asymmetries and functional weaknesses, correct them, and ultimately improve performance through more efficient movement patterns.
Basic Implementation Principles
Strength training should be performed:
- 2 times per week
- on days that do not interfere with key running sessions
- with emphasis on movement quality and control
Exercise Selection
The focus is on multi-joint exercises that functionally resemble running mechanics, such as:
- squats
- lunges
- step-ups
- core exercises
Particular emphasis is placed on the posterior chain (glutes, hamstrings, calves):
This muscle chain is crucial for:
- force production during propulsion
- pelvic stability
- improved running economy
- reduced injury risk
At the same time, strengthening the posterior chain contributes to correcting muscular imbalances and improving movement symmetry, reducing mechanical loads accumulated during training.
Recent reviews confirm that systematic strength training and plyometric exercises lead to significant improvements in endurance running performance.
Strength training is not an alternative to endurance training, but the mechanism that allows the runner to fully utilize their aerobic potential. The better one can produce, control, and distribute force, the more efficiently and economically they can run.
Theodorakakos Dimitrios
Sports Director @sportsexcellence
Sports Excellence Team
