Strength & Conditioning for Runners: Why It Matters and Where to Start

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Running is one of the most accessible and rewarding forms of exercise. You lace up your shoes, step outside, and off you go. But while running itself improves cardiovascular fitness and mental wellbeing, it doesn’t always prepare your body to tolerate the repetitive loads involved — especially as training volume or intensity increases.

From a physiotherapist’s perspective, strength and conditioning (S&C) is one of the most under-utilised yet powerful tools available to runners. When used well, it can improve performance, reduce injury risk, and help runners train more consistently over the long term.

The challenge?

Many runners simply don’t know where to start — or worry that strength training will make them bulky, slow, or overly fatigued.

Let’s clear that up.

Why Strength Training Is Important for Runners

Running places 2–3 times bodyweight through the lower limbs with every step. Over a typical run, that can mean thousands of repeated impacts through the feet, calves, knees, hips, and spine.

Strength training helps by:

• Improving load tolerance of muscles and tendons

• Supporting joint control and alignment

• Reducing fatigue-related breakdown in technique

• Improving running economy (how efficiently you use energy)

Research consistently shows that runners who include structured strength work can improve performance metrics (such as time to exhaustion and running efficiency) while also reducing rates of common overuse injuries.

Importantly, strength training isn’t about replacing running — it’s about supporting it.

Common Myths About Strength Training for Runners

Before we talk about what to do, it’s worth addressing a few common concerns we hear in clinic.

“Strength training will make me bulky”

Highly unlikely. Gaining significant muscle size requires specific training volume, intensity, and nutrition. Most runners simply don’t train in a way that promotes hypertrophy. Instead, strength work tends to improve neuromuscular efficiency — making muscles work better, not bigger.

“I’ll be too sore to run”

Poorly planned programs can cause unnecessary soreness. Well-designed strength training should complement your running, not derail it. Load, frequency, and recovery matter more than the exercises themselves.

“Running is enough”

Running builds endurance — but it doesn’t always build enough strength or resilience to tolerate increased training loads, hills, speed work, or race preparation.

The Key Muscle Groups Runners Should Focus On

While there are many ways to design a strength program, most runners benefit from consistently targeting a few key areas.

Calves

The calves play a major role in propulsion and shock absorption. They also tolerate very high loads during running.

Insufficient calf strength is commonly linked with:

• Achilles tendon pain

• Calf strains

• Reduced running efficiency

Both straight-knee (gastrocnemius) and bent-knee (soleus) strengthening are important.

Glutes

Strong gluteal muscles help control hip and pelvis position during stance. This contributes to better stride mechanics and load distribution.

Glute weakness is often associated with:

• Hip pain

• Knee pain

• Poor control during hills and fatigue

Hamstrings

Hamstrings are heavily involved in speed, deceleration, and late-stance propulsion.

Targeted strengthening can help with:

• Sprint performance

• Reducing hamstring strain risk

• Supporting knee and hip control

Quadriceps

Quads play a key role in shock absorption, downhill running, and knee stability.

They are particularly important for:

• Trail runners

• Hill training

• Runners returning from knee injuries

It’s Not Just the Exercise — It’s How You Load It

One of the biggest misconceptions is that there’s a “best” exercise for runners. In reality, how you load the exercise matters more than which one you choose.

Effective strength training involves:

• Progressive overload (gradually increasing challenge)

• Good movement quality

• Adequate recovery between sessions

You don’t need dozens of exercises. A small number done well — and progressed appropriately — often produces better results than constantly changing programs.

How Often Should Runners Strength Train?

For most recreational runners:

• 2 sessions per week is enough to see benefits

• Sessions can be short (20–40 minutes)

• Strength days can be paired with easier runs or non-running days

During heavy running phases, strength work may be adjusted rather than removed — maintaining load is often better than stopping altogether.

Strength Training and Injury Prevention: What the Evidence Says

While no program can “injury-proof” a runner, strength training can reduce the risk of many common running-related injuries by improving tissue capacity and load management.

Evidence suggests:

• Stronger muscles and tendons tolerate training loads better

• Strength training improves running economy

• Gradual, well-managed loading reduces overuse injury risk

Just as importantly, runners who strength train often feel more confident in their bodies, which supports consistency and enjoyment.

When Strength Training Needs to Be Individualised

Generic programs can be helpful — but not every runner is the same.

You may benefit from a tailored physiotherapy-led program if:

• You’re returning from injury

• Pain keeps recurring despite rest

• You’re increasing mileage or intensity

• You’re new to running or strength training

• You’re preparing for a specific goal (race, trail event, speed work)

A physiotherapist can assess how you move, how your body tolerates load, and how strength work fits alongside your running schedule.

Practical Takeaways for Runners

If you’re unsure where to start, focus on:

• Consistency over complexity

• Calves, glutes, hamstrings, and quads

• Progressive loading rather than “burn”

• Strength training that supports your running goals

Strength training shouldn’t feel like punishment — it should feel like an investment in your running future.

How Physiotherapy Can Help

At Body Fit Physiotherapy, we take time to understand:

• Your running background

• Your injury history

• Your goals and lifestyle

• How strength training fits into your week

From there, we help you build a program that supports performance, resilience, and long-term enjoyment of running — without fear or unnecessary restriction.

Final Thought

Running well isn’t just about kilometres logged — it’s about how well your body can tolerate and adapt to those kilometres.

If you’d like guidance on how strength and conditioning could support your running, we’re always happy to help.

📍 Body Fit Physiotherapy – North Adelaide🌐 bodyfit.life📞 8267 6432

Strong runners are resilient runners — and resilience is built over time.