How Strength Training Helps You Become a Better Distance Runner
Who this is for and what you’ll get
If you run anything from 5Ks to marathons and want to get faster, feel better, and stay healthy, this guide gives you a simple two-day-per-week strength plan, exactly how to fit it around your key runs, and recovery tools, including on-site cold plunge and sauna at Great Day Personal Training, to keep you consistent. (Yes, two short lifts a week can move the needle in a big way.)
Why runners need strength work
Better running economy. Systematic reviews show that heavy strength training and plyometrics improve running economy in middle- and long-distance runners, especially compared with lighter, submaximal lifting. That means “free speed” at the same effort.
More force, fewer “energy leaks.” Stronger hips, glutes, hamstrings, and calves translate to a crisper stride and better posture under fatigue. Running-specific strength also pairs well with endurance training to enhance explosive strength without sacrificing VO₂ max.
Fewer overuse injuries. A randomized controlled trial in novice runners found that a guided hip-and-core program reduced lower-extremity overuse injuries, precisely where runners tend to struggle.
Myths that hold runners back
“Lifting makes you bulky.” Runner-focused strength (lower volume, higher intensity, full ROM) improves economy without unwanted mass.
“Miles are enough.” Mileage builds your engine; strength makes the chassis durable and efficient. Trials highlight additive benefits when you combine them.
“No time.” Two 30–40 minute sessions, placed smartly, are enough for noticeable gains. Reviews favor quality (heavier sets, controlled tempo) over long gym marathons.
Common ache points & simple prehab
Hips/knees: Single-leg strength + anti-rotation core helps cut knee valgus and pelvic drop.
Ankles/Achilles: Progressive calf raises (seated and standing) are a durable staple; eccentric or high-load protocols improve symptoms in tendinopathy when needed.
Low back: Prioritize bracing (planks, dead-bugs) and anti-rotation (Pallof Press) to stabilize under load. (General best practice aligned with trunk-stability literature and running-economy integrations.)
Recovery that actually helps
(and how to use it)
1. Sleep and nutrition
Start here: consistent sleep and protein-forward meals.
2. All Heart Cold Plunge & Sauna (on-site at Great Day Personal Training)
I run All Heart Cold Plunge & Sauna right here at Great Day Personal Training, and my own running has benefitted from building contrast therapy (sauna + cold plunge) into my training blocks and post-long-run routines. If you train with us, it’s easy to tack on a session before you head out or when it works in your schedule.
Evidence snapshot (practical takeaways):
Sauna after training can enhance endurance performance over a few weeks via plasma volume expansion (think: better thermoregulation and cardiovascular efficiency). Competitive runners showed ~1.9% improvement in estimated time-trial performance after 3 weeks of post-exercise sauna.
Infrared sauna sessions after exercise have shown improved neuromuscular recovery and reduced soreness in trained athletes.
Cold water immersion (CWI) right after hard runs can reduce soreness and speed perceived recovery, useful in high-mileage phases or back-to-back training days. Meta-analyses support CWI’s benefits for post-exercise fatigue and muscle soreness.
How Great Day Personal Training helps runners
Fitness Assessment: Baseline your mobility and strength, then re-test to confirm progress.
1-on-1 Personal Training: Customized plans that flex with your life and races.
Small Group Options: Training + Community if you like to train with others.
On-site Recovery: Book All Heart Cold Plunge & Sauna sessions right in our space; easy add-on after your workout.
The next step
Running more isn’t the only lever you can pull. Add two smart, focused lifts to your week and you’ll feel stronger, smoother, and more resilient, exactly when it counts. If you want a plan built precisely around your goals and race calendar, I’d love to help you get started.
