Strength Training for Runners: Busting 5 Common Myths

When it comes to running, most of us will lace up our shoes without hesitation. But when it comes to strength training for runners, that’s where hesitation often shows up.

I hear these concerns all the time, “If I lift weights, I’ll get too sore and then it will affect my running” or “I’ll get too bulky” or “It will slow my running down.”

The truth is, strength training doesn’t take away from your running, it adds to it! It makes you a stronger, faster and more resilient runner and human being!

After 12 years of running and strength training through every single half and full marathon training cycle, I’ve seen firsthand how the right strength plan keeps me healthy and helps me hit every start line strong.

And I’ve watched countless clients go from more injury-prone and frustrated that their performance feels stagnant to powerful, more confident runners simply by breaking free from these myths.

 Let’s bust through the most common strength training myths together!

5 Common Myths About Strength Training for Runners

Myth 1: Strength training will make me bulky

While every body responds to strength training differently, in my experience coaching runners, most find that strength training helps them feel stronger and improves their running rather than makes them feel and look bulky.

Many of my clients notice that after just a few months of consistent strength training, they feel more confident in their everyday life and feel noticeably stronger during their runs, especially on hills, during speed workouts and on long runs.

Strength training not only helps you maintain/build lean muscle mass (which is especially important as we age to offset natural muscle loss and to stay strong, functional, and independent), it also enhances running form, power and endurance.

Myth 2: Running is enough to build leg strength

Running does not improve strength, strength training improves strength. Strength training challenges muscles in new ways, correcting imbalances, strengthening weaker muscles and reducing injury risk. 

Myth 3: Bodyweight exercises are always enough

Bodyweight training is a great start and it may be enough of a challenge early on (especially if you’ve never done strength training before) but lifting actual weights and progressive overload is what helps you keep getting stronger over time. So pick up those weights and don’t be afraid to challenge yourself with heavier weights as you get stronger! 

Myth 4: Strength training makes you too sore to run

Sure, starting a new strength training program may cause you to feel sore at first but this is temporary! It’s because you’re doing something new and your body isn’t used to it! If you’re smart with your lifting progression and volume, strength training supports running instead of taking away from it! 

Myth 5: Strength training is cross training 

Examples of cross training for runners: swimming, cycling, elliptical, etc. These types of exercises fall under the cardio category. Strength training is a separate category as it challenges the body in ways that cardio can’t. 

That’s why strength training deserves a dedicated spot on your training schedule, not just as an afterthought to running or cross training. Aim for at least 2 full body strength workouts per week to truly complement your running!

Takeaways

Strength training doesn’t just support your running, it transforms it! By letting go of these myths and approaching strength workouts with intention, you’ll build the resilience, power and confidence you need to run stronger now and for years and years to come!

If you’re ready to stop guessing and start lifting in a way that actually benefits your running, I’ve put together a free resource for you, Your Runner’s Guide to Getting Stronger: 7 Strength Training Exercises Every Runner Should Be Doing.

These are simple, effective exercises that you can add to your training right away to start building strength!

Download your free guide here!