For endurance athletes—especially runners—it's easy to get caught up solely in mileage. But if you're overlooking strength training, you're missing out on significant performance gains and injury prevention benefits.

1. Run Faster and Longer

Strength training isn't just for bulking up—it's key to improving running economy and endurance. According to a comprehensive study in the Journal of Strength and Conditioning Research, endurance athletes who incorporate strength exercises see notable improvements in performance metrics like VO2 max and time to exhaustion.

2. Injury Prevention and Longevity

Many running injuries stem from muscle imbalances or weaknesses. As highlighted by Runner’s World, strength workouts build resilience, correcting imbalances, stabilizing joints, and ultimately reducing injury risks. Stronger muscles support your stride, absorbing impact effectively and protecting you during those long runs.

3. Boost Your Running Economy

Improving running economy means you use less energy for the same distance, allowing you to run faster and farther. Runners who engage in targeted strength routines experience substantial efficiency gains, translating directly into better race times and training sessions.

4. A Stronger Finish Line

Strength training directly enhances the muscle power needed in the final stages of races. Maintaining power output when fatigue sets in will give you the competitive edge for a strong finish.

How to Incorporate Strength Into Your Routine

Aim for two to three sessions per week of targeted strength training to complement your running. Focus on compound movements—like squats, deadlifts, and lunges—to maximize benefits and avoid overtraining. Remember, strength training is not an accessory; it's an essential pillar of running performance.

At Poppy, we’re passionate about helping runners integrate effective strength routines into their endurance journeys for injury recovery and prevention.

Ready to get started? Book a session today and experience the difference strength training can make in your next run!