Lifting for Runners

Why Strength Training Improves Running Economy

Many runners love to log miles but shy away from the weights rack. However, adding strength training—also known as “lifting”—to your routine can have profound benefits for your running performance, especially when it comes to running economy.

Running economy is a measure of how efficiently your body uses oxygen at a given pace. Think of it as your “fuel efficiency” on the run. The more economical you are, the less energy you use, helping you run faster for longer.

Strength training plays a crucial role here. Lifting weights builds stronger muscles and connective tissues, improving your ability to generate force and absorb impact with each stride. This translates to a smoother, more powerful, and more coordinated running form. In particular, exercises that target your core, glutes, and legs—like squats, lunges, and deadlifts—help stabilize your body and prevent unnecessary side-to-side movement, so more of your energy propels you forward.

Research backs this up: regular strength training has been shown to reduce ground contact time and improve stride efficiency, both of which contribute to better running economy. Stronger muscles also mean better fatigue resistance, so your form holds up even at the end of a hard race.

In short, lifting isn’t just for bodybuilders. A couple of sessions a week can make you a more efficient, injury-resistant, and faster runner. Swap a few miles for some time in the gym—your race times (and your legs) will thank you.

Need help setting up an exercise plan or feeling confident in the gym? We’re here to help. Click to learn more.

Michele Nyquist

(NASM Certified Personal Trainer)