WHY STRENGTH TRAINING MATTERS FOR RUNNERS
Published: 25/03/2026 | By: Tommy Trees
Tommy Trees is a London-based running coach with over 15 years of competitive experience, working with everyone from complete beginners to runners chasing personal bests. For years, he focused purely on mileage, but more recently he has incorporated strength training into his routine – and it has been a real game changer. In this piece, the Sports Direct ambassador breaks down what he has learned and share his go-to programme.
From my experience, adding leg strength training improves three key areas: efficiency, speed and injury prevention. It boosts your running economy, meaning you use less energy at the same pace. Strength work helps your body move more efficiently and cuts down on wasted movement. It also increases the force you can produce with each stride – put simply, you become more powerful, which translates directly into running faster.
On top of that, it strengthens your muscles, tendons and joints, improving your ability to handle training load, reducing niggles and helping you stay consistent with your running. To make strength training effective and manageable, it helps to structure your sessions around key movement patterns.
KEY STRENGTH EXERCISES FOR RUNNERS
Breaking your training into movement patterns keeps things simple and ensures you are covering everything you need for strength, balance and injury prevention.
I tend to group exercises into six key areas:
Focus: Quads, glutes, overall leg strength
This is your foundation for building strength through the legs. Squat patterns improve force production and control, which translates directly into a stronger, more stable stride.
Examples: Back squat, Bulgarian split squat, goblet squat, step-ups
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HOW TO BUILD A LEG STRENGTH ROUTINE
Once you understand the key movement patterns, the next step is putting them into a simple, consistent routine. You do not need hours in the gym. Keep it straightforward and consistent. The structure I tend to follow is two sessions per week, around 45 minutes per session.
Key principles:
- Focus on form before adding weight
- Start with bodyweight exercises
- Progress gradually
- Avoid heavy leg sessions the day before key runs (intervals or long runs)
MY 2-DAY LEG TRAINING SPLIT
Day 1: Strength & Stability Focus
Warm-up:
- 5 minutes easy cycling
Main session:
- Bulgarian split squats – 3 × 8 each leg (squat)
- Single-leg deadlifts – 3 × 8 each leg (hinge)
- Reverse lunges – 3 × 10 each leg (single-leg stability)
- Goblet squats – 3 × 8 (squat)
- Eccentric calf raises – 3 × 12 (calf strength)
- Glute bridges – 3 × 12 (glute activation / hinge support)
Core finisher:
- Plank – 3 × 30–45 seconds
- Side plank – 2 × 30 seconds each side
Day 2: Power & Running-Specific Strength
Warm-up:
- 5 minutes easy cycling
Main session:
- Jump squats – 3 × 6 (plyometric)
- Step-ups – 3 × 8 each leg (single-leg / squat)
- Romanian deadlifts – 3 × 8 (hinge)
- Walking lunges – 3 × 10 each leg (single-leg stability)
- Single-leg calf raises – 3 × 10 each leg (calf strength)
- Hip thrusts – 3 × 10 (glute power)
Core finisher:
- Dead bugs – 3 × 10 each side
- Pallof press – 2 × 10 each side
NUTRITION & RECOVERY FOR STRONGER LEGS
Training is only one part of the equation. To see real progress, you also need to support your body with proper nutrition and recovery.
Protein Intake for Runners
Protein plays a key role in repairing muscle tissue and helping your body adapt to training. If you are including leg strength work alongside your running, your protein intake becomes even more important.
As a general guide, aim for around 1.6 to 2.2 grams of protein per kilogram of bodyweight per day, depending on your training load. The goal is not to consume it all in one meal, but to spread it evenly across the day.
It is also beneficial to include a good protein source within 30 to 60 minutes after training, when your body is most receptive to recovery. This could be something simple like a protein shake and a banana, or a balanced meal if you are training around mealtimes
Foam Rolling & Mobility
Recovery is not just about rest – it is about keeping your body moving well. Foam rolling can help reduce muscle tightness, improve blood flow and maintain range of motion, especially in areas like the calves, quads and glutes. I tend to use a foam roller after harder sessions or in the evening to loosen things up.
Mobility and light stretching also play an important role. This is not about forcing deep stretches, but about controlled movement that keeps your joints healthy and your muscles functioning properly. Even five to ten minutes done consistently can make a noticeable difference over time.
Hydration & Sleep
Hydration is one of the simplest ways to support recovery, yet it is often overlooked. Aim to stay hydrated throughout the day, not just around training – particularly after longer runs or strength sessions.
Sleep is where the real adaptation happens. You can have the best training plan in the world, but if your sleep is poor, your progress will be limited. Prioritising good-quality sleep is one of the most effective ways to stay consistent, recover properly and reduce your risk of injury.
BOTTOM LINE
Strength training is no longer an optional extra for runners – it is a key part of building a stronger, more efficient and more resilient body. By incorporating a small amount of structured strength work each week, you can improve your running economy, increase your power and significantly reduce your risk of injury.
The key is consistency rather than complexity. Focus on the fundamentals, progress gradually and support your training with good nutrition, mobility and recovery habits. Over time, these small additions will compound, helping you not only run faster, but stay healthier and enjoy your running for longer.
