Spring is almost here, the paths are thawing out and every runner in the city is thinking about a race, a longer loop or just not feeling terrible on the stairs. Here's the short answer on strength training for runners: yes, do it, twice a week, and it won't make you slow.
This is the guide we'd hand a Toronto runner coming out of winter, whether you're logging laps around High Park, running the waterfront or heading up the Humber.
What the research says about strength training for runners
A 2024 systematic review with meta-analysis in Sports Medicine looked at strength training and running economy (how much energy you burn at a given pace) in middle- and long-distance runners. The authors concluded that high-load strength training, plyometric training and combined strength methods may improve running economy compared with control conditions. Lighter-load and isometric training looked less effective.
They also suggested that high-load training may work best at faster running speeds and in runners with higher VO2max, while plyometrics may be more effective at speeds of around 12 km/h or slower. Note the word "may": this is a body of studies, not a guarantee. But it lines up with what coaches see, which is that heavier, purposeful lifting pays off for runners.
The CSEP 24-hour movement guidelines for adults also recommend muscle strengthening at least two days a week. Runners are not exempt. And there's a practical bonus: stronger legs, hips and calves tend to cope better with the rising mileage that comes with spring, which is when a lot of runners get niggles.
The myths that hold runners back
- "I'll get too heavy." Two sessions a week of moderate-volume lifting won't turn you into a bodybuilder. It's a different stimulus than running, and a small one in total.
- "I don't have time." Two 40-minute sessions fit around most running schedules.
- "Running is my leg day." Running trains your aerobic system and tolerance for impact. It's not great at building raw force.
- "I need to avoid heavy weights." You need to build up to them, with coaching. That's different.
Five lifts every runner should do
1. Split squat or step-up
Running is a series of single-leg hops. Train one leg at a time. Three sets of 6 to 10 each side, with a weight you can control.
2. Romanian deadlift
Hamstrings and glutes carry a lot of the load. Hinge back with a flat back, feel the stretch, stand tall. Three sets of 6 to 8.
3. Calf raise, straight and bent knee
Your calves and Achilles absorb a huge amount of force every step. Slow, heavy calf raises build tolerance. Three sets of 8 to 12, with a pause at the bottom.
4. Hip thrust or glute bridge
Strong glutes help you maintain form when you're tired. Three sets of 8 to 10, squeezing at the top.
5. Plyometrics
Pogo hops, skipping, low box jumps. Short, springy, light. Two or three sets of 10 to 20 seconds. Start small, and stop before your form falls apart.
Add a core move like a plank or a carry. A farmers carry is a runner's friend.
A simple session looks like this: warm up for ten minutes, then do split squats, Romanian deadlifts, calf raises and hip thrusts for three sets each, finish with two rounds of pogo hops and a carry. Forty to fifty minutes, start to finish. Write your weights down and aim to add a little over the weeks.
How to fit it around spring running
- Two lifting days, spaced out. Monday and Thursday works for many. Avoid heavy leg work the day before a key run.
- Easy run on lift days, or lift after the run. Keep your hard runs and hard lifts apart where you can.
- Ramp slowly. The first two weeks will make your legs feel odd. That's normal. Back off the volume, not the habit.
- Don't change everything at once. It's spring, you're building mileage, and adding lifting at the same time can pile up. Add the strength first, then the extra distance.
Where HYROX fits in
Lots of runners end up curious about HYROX, which is eight 1 km runs separated by stations. If that sounds like fun, we're an official HYROX Training Club and DEKA affiliate. The HYROX and DEKA page explains what that looks like. You don't have to race anything to benefit from the strength side, though.
Getting coached
If you'd like help, small group training at Stay Gold is capped at 8 and coached, so you get eyes on your form without the intimidation of a big gym floor. Personal training can build a plan around your race calendar. And when your legs feel like cement after a long run, the recovery page has some ideas that help. If you have a current injury or pain while running, see a doctor or physiotherapist before you start lifting.
Quick answers
How often should runners strength train?
Twice a week is a solid target and matches the CSEP guideline for muscle strengthening. Three can work if your running volume is low.
Will lifting weights slow me down?
Not at sensible volumes. A 2024 meta-analysis found that high-load and plyometric training may improve running economy.
Should I lift before or after a run?
If you can, lift after an easy run or on a separate day. Save your fresh legs for key runs.
Do I need heavy weights?
The research suggests high-load work is effective, but build up with coaching. Start with manageable loads, learn the movements, then add weight gradually.
Get stronger for your spring miles
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