Why Runners Need to Strength Train (and How to Keep It Simple)

Let’s Talk About the Missing Piece

If you’re a runner, you probably love to run (shocking, right?). You lace up, head out, and log the miles—because that’s what makes you better. But here’s the truth: running alone won’t make you the strongest, healthiest, or fastest version of yourself.

And I know this because I’ve lived it.

My Shortcuts Cost Me

When I was training for marathons—while also being a mom, wife, physical therapist, etc.—I constantly looked for ways to save time. I knew strength training was important, but it often felt like the “extra” thing I could skip.

Each time I cut that corner, I paid for it in injuries.

It wasn’t until I stopped taking the shortcut that I finally made it to Boston. And it wasn’t magic—it was because I did the strength work consistently, even if it wasn’t fancy.

Now, I’m Teaching the Next Generation

This summer, my husband and I are coaching the Chardon Boys and Girls Cross Country teams. One of our biggest goals? Helping these young athletes understand the value of the little things—nutrition, mobility, strength, core stability, and recovery.

We’re keeping it simple, but consistent. Because when it comes to strength training for runners, you don’t need to spend hours in the gym. You just need to do the right things regularly.

So, Why Strength Train?

Injury Prevention
Running puts repetitive stress on your joints and tissues. Strength training helps balance your muscles and reduce imbalances that often lead to injury.
Improved Efficiency
Stronger glutes, core, and hips help you maintain better form—especially when fatigue sets in late in a race or long run.
More Power and Speed
Explosive movements like hill sprints, strides, and finishing kicks all benefit from strength and muscle coordination.
Longevity in the Sport
Strength training builds durability. If you want to keep running for decades—not just seasons—this matters.

Strength Training for Runners: Build the Chassis, Protect the Engine

If you’ve been a runner for any amount of time, you’ve likely heard this advice: You need to strength train. But maybe you’re still not sure why it matters—or what it should look like. Let me break it down through a lens that’s shaped my approach as a runner, coach, and physical therapist.

The Car Analogy That Changed the Way I Coach

Jay Johnson, a respected cross country and track coach, uses a powerful analogy in his book Consistency is Key—one that I now share with all the athletes I coach:

🚗 Your aerobic capacity is your engine.
🏋️‍♀️ Strength and mobility training build your chassis.
⚡ Strides and drills rev your engine.

If your engine is strong but your chassis is weak, what happens? You break down. The wheels fall off. You end up sidelined.

It’s the same in running. Your body may be fit, but without the strength and mobility to support it, you’re vulnerable to injury—and injury interrupts the consistency needed to reach your goals.

As I tell the high school athletes I coach: You can’t race well if you’re constantly rehabbing. Your first job is to stay healthy.

Lessons From the Experts

I’ve had the privilege of learning from leading PTs and running specialists like Chris Johnson, Jay Dicharry, and Nathan Carlson. Their work is built on research, clinical experience, and thousands of miles logged by real runners.

Here’s what they agree on:

Strength training doesn’t have to be complicated.
It needs to be consistent.
It should be progressive and focused on movements, not muscles.
And it should mirror the demands of running.

What Does Strength Look Like for Runners?

You don’t need barbell back squats or two-hour gym sessions. What you need is a smart, structured, and scalable plan. Here’s what that can include, based on what I’ve learned from my mentors and applied with runners at every level:

Foundational Movements

(These train coordination, balance, and movement quality)

Goblet squats
Split squats
Step-ups
Deadlifts (hinge movement)
Single-leg RDLs

Core Stability

(A strong trunk controls rotational force in running)

Plank variations
Side planks with reach
Dead bugs
Bird dogs

Hip & Glute Activation

(To control knee/foot mechanics)

Mini-band lateral walks
Clamshells
Glute bridges
Wall sits

Foot & Ankle Strength

(The often-overlooked foundation)

Short foot exercises
Toe yoga
Heel raises with slow eccentrics
Balance drills

Plyometrics

Putting more force into the ground to makes you faster
>50% of the energy required to run comes from below the knees!
Start simple with pogos and then progress to bigger jumps

💡 Pro Tip: 2–3 strength sessions per week (20–30 minutes) is all it takes to see results.

The Bottom Line

Runners love to run. But if you only run, you’re missing the foundational work that keeps you healthy and progressing. Think of your body like a race car: a strong engine can’t win the race if the chassis breaks down.

There are no shortcuts. Strength is the long-term investment that allows you to train consistently—and consistency is what leads to PRs, longevity, and joy in running.

➡️ Ready to start building your “chassis”? Check out our clinic’s runner-specific strength programming—or schedule a visit with us to create a plan that fits your training.

📩 Share this blog with the runner in your life who’s still skipping the strength work.