Strength training improves running economy
Strength training improves running economy in trained distance runners.
In plain English
Trained runners usually become 2 to 8 percent more efficient, meaning they use less energy at the same pace. That is as much as extra easy miles would give, or more. VO2 max barely moves. The gain comes from stronger muscles and stiffer tendons, not the heart and lungs.
Why it works
Improved neuromuscular efficiency, increased tendon stiffness, and better force production per stride. Not driven by cardiovascular adaptation.
What it means in practice
Recommend 1-2 strength sessions per week as a standard part of distance-running training. Plans that omit strength work entirely should be flagged in plan reviews as a gap.
The evidence
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Adding strength training to endurance training improves running economy, time-trial performance, and maximal sprint speed in trained distance runners. Heavy resistance training and plyometric training both produced benefits, with effect sizes generally moderate. The improvements appeared without measurable changes to VO2 max or body composition, suggesting the mechanism is neuromuscular and tendon-related rather than cardiovascular.
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Strength training programs combining low-to-high intensity resistance exercises and plyometric exercises, performed 2-3 times per week over 8-12 weeks, are an effective strategy for improving running economy in highly trained middle- and long-distance runners. The authors note that despite supporting evidence, strength training has historically been overlooked by long-distance runners — referencing data showing that 2008 US Olympic Marathon Trials runners included little strength training, with nearly half doing no strength training at all.
n=93
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Several specific findings emerge for runners. (1) Foot-ankle strengthening (Taddei 2020) reduced running injury rate by 2.42-fold versus controls in recreational runners over 12 months. (2) In military cohorts, resistance exercise at least 3 times per week was associated with 54% lower running-injury risk versus those doing none or less than once weekly. (3) Six weeks of neuromuscular training (jumping, landing, strength, endurance, agility, trunk) reduced injury incidence in track and field, particularly MTSS (p=0.012). (4) Trail-runner injury risk factors include: less running experience, neglecting warm-ups, having no specialized running plan, training on asphalt, and double daily training sessions. (5) Inadequate running technique and poor neuromuscular control are key mechanisms alongside training-load issues — more than 70% of running injuries are overuse in nature.
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Bilateral and unilateral plyometric training are equally effective at enhancing distance running performance and running economy. Bilateral plyometric training (BPT) may be safer due to reduced injury risk associated with the bilateral force deficit. The recommendation: coaches should plan periodized BPT programs that emphasize high volume and low intensity exercises to optimize performance in recreationally trained distance runners, particularly when injury risk is a concern.
Why we call confidence high
Multiple RCTs and a systematic review with meta-analysis show consistent improvements in running economy from heavy resistance and plyometric training in trained distance runners. The effect direction is consistent across studies; the magnitude varies.
Where it applies
Trained adult distance runners with at least one year of consistent running. Best supported in male runners; supported but with smaller evidence base in female runners.
Does not apply to: novice runners with under 6 months of running; sprint athletes; sedentary adults starting running.
Plans that respect this
Plans that scored well on the rubric measures informed by this claim.
- 10-Week Run Your First 10k (3 days)
- 10-Week Run Your First 10k (4 days)
- 10-Week Run Your First Half Marathon (3 days)
- 10-Week Run Your First Half Marathon (4 days)
- 10-Week Sub-1:30 Half Marathon (4 days)
- 10-Week Sub-1:30 Half Marathon (5 days)
- 10-Week Sub-1:30 Half Marathon (6 days)
- 10-Week Sub-1:45 Half Marathon (4 days)
- 10-Week Sub-1:45 Half Marathon (5 days)
- 10-Week Sub-1:45 Half Marathon (6 days)
- 10-Week Sub-2 Half Marathon (3 days)
- 10-Week Sub-2 Half Marathon (4 days)
Last reviewed 2026-05-01. See how we score.