NIFS Healthy Living Blog

Strength = Running Performance?

While distance running is primarily a cardiovascular activity, many phases of running require short bursts of power to gain an edge. Take the final 200 meters of a marathon, for example. That last-second surge to improve your time by just a few seconds relies on short-term strength and power output. To maximize your performance, it may be time to incorporate strength training into your routine.

Benefits of Strength Training for Runners

Your body uses three energy systems to fuel movement:

• Phosphagen System – Provides short-term energy for fast, powerful movements.
• Glycolytic System – Uses ATP and oxygen for moderate-duration, high-intensity efforts.
• Oxidative System – Supports endurance activities and sustained, repetitive movements.

Long-distance runners primarily rely on the oxidative system, but training the phosphagen and glycolytic systems can enhance sprinting ability, speed changes, and overall power. Strength training improves these systems, giving runners an athletic edge when they need it most.

Strength Training Tips for Runners

• Prioritize lower-body strength. Exercises like squats, lunges, and deadlifts build the power needed for efficient running.
• Train your whole body. A strong core and upper body improve posture, efficiency, and endurance.
• Emphasize explosive movements. Box jumps and plyometrics develop power more effectively than high-rep isolation exercises.
• Use a low-to-moderate rep range. Keep reps between 3-8 on key lifts to target strength and power development.
• Allow adequate rest. Take around 90 seconds between sets to optimize power production and recovery.

By incorporating strength training into your routine, you’ll improve efficiency, power, and resilience—helping you become a stronger, faster runner.