Running builds endurance. Strength training builds durability. Together, they build a better athlete.

Many runners believe that time in the gym is time away from the road. But the truth is, strength training is not a distraction from your running goals, it is a foundation for sustaining them. Whether you are chasing a marathon PB, trying to stay injury free, or just want to move better and recover faster, strength work is the missing link in most runners’ programs.

Why Strength Training Matters for Runners

1. Injury Prevention

Running is high impact and repetitive. Without adequate muscular support, joints, tendons, and bones absorb more stress than they should. Strength training increases the resilience of connective tissues, stabilises joints, and addresses common muscular imbalances that lead to overuse injuries.

Studies consistently show that runners who strength train are less likely to experience injuries, particularly in the knees, hips, and ankles. Exercises like lunges, single leg RDLs, glute bridges, and calf raises and in particular isolateral movements to build the kind of robustness that kilometres alone cannot.

2. Improved Running Economy

Running economy is a measure of how efficiently you use oxygen at a given pace. Strength training improves neuromuscular coordination and leg stiffness, which reduces energy leaks and improves stride mechanics. That means you can hold pace with less effort.

Elite distance runners have known this for years - many include  lifting, plyometrics, and isometric work in their routines to improve efficiency and power.

3. More Speed and Power

Sprinters are not the only runners who benefit from power. Even long distance athletes need to accelerate, climb hills, and change pace mid race. Strength work, especially with progressive overload and explosive intent, improves force production, which translates to better finishing kicks and long run strength.

Lifting also trains fast twitch muscle fibres that are often neglected in endurance work. This balance makes you a more complete runner, and a more adaptable athlete overall.

4. Delayed Fatigue and Better Recovery

When muscles are stronger, they work more efficiently at submaximal levels. This reduces the relative effort of each stride, meaning you fatigue more slowly. Strength training can also improve sleep quality, and tissue recovery, all essential for consistent, injury free mileage.

What Strength Training Should Look Like for Runners

You do not need to train like a powerlifter. But you do need to go beyond bodyweight exercises. Runners benefit most from compound movements, unilateral training, and progressive loading.

A balanced strength plan should include:

• Lower body compound lifts: squats, deadlifts, lunges
• Unilateral work: step ups, single leg Romanian deadlifts, Bulgarian split squats
• Core strength and rotation: planks, hollow holds, Russian twists
• Upper body basics: pushups, rows, overhead presses for posture and balance

Aim to lift two to three times per week, with a focus on quality movement, not maximal weight. The goal is to support your running, not replace it.

Integrating Strength and Running: The Hybrid Approach

The biggest challenge runners face is not knowing why to strength train, but how to fit it in. This is where a hybrid training plan comes in, one that treats lifting and running as complementary, not conflicting.

A hybrid plan structures each week to balance run quality, lifting intensity, and recovery. It prevents burnout, avoids junk mileage, and lets you adapt training based on your goals - whether you are preparing for a marathon, a 5k race, or just running for health.

Here is a basic example of how it might look:

• Monday: Easy run + full body lift
• Tuesday: Speed session or  intervals
• Wednesday: Mobility or cross training
• Thursday: Tempo run + core and isolateral leg strength
• Friday: Rest
• Saturday: Long run
• Sunday: Light recovery run or upper body lift

This is just a base level view. The real value comes from a program that adapts as you go, based on feedback, energy, and progress.

How Edge Helps Runners Train Smarter

Edge is built for runners who want more than mileage. It gives you a personalised training plan that blends proven strength cycles with run programming tailored to your level and race goals.

No more guessing which lifts to do, or when to schedule them. Edge structures your week to build strength, speed, and resilience - without overloading your schedule.

With Edge, you get:

• A clear weekly plan that fits your pace and life
• Smart integration of lifting and running sessions
• Progress tracking across both strength and endurance
• Built in deloads, recovery prompts, and adaptation tools

Whether you are aiming for your first half marathon or your next PB, Edge makes sure your strength supports your running goals.

Take the Next Step

If you are ready to stop sidelining strength and start building a body that runs stronger, longer, and injury free, Edge is ready to guide you.

Strength training is not optional - it is essential.

Let Edge show you how to lift with purpose, run with confidence, and train like the athlete you are becoming.

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