Many runners assume and are often told that running performance is all about logging miles, hitting tempo runs, and working on the aerobic system. While that’s absolutely critical, an often-under-utilized lever is strength training. The 2016 article by Balsalobre-Fernández and colleagues reviewed controlled trials to assess how strength training affects running economy in middle- and long-distance runners. PubMed

The “Running economy” (RE) essentially means how little oxygen you need to maintain a given pace. Better economy = less energy wasted = better performance for the same effort. If you can improve that through strength work, you get performance upside at minimal risk of interfering with your mileage.

 

What the study found:

Here are the highlights from the meta-analysis:

  • The authors screened 699 articles and narrowed them to 5 controlled trials, totaling 93 runners (VO₂max > 60 mL·kg⁻¹·min⁻¹) who underwent strength training interventions of >4 weeks. PubMed

  • The included programs were 8-12 weeks in length, 2-3 sessions per week, involving 2-4 lower-body resistance exercises plus up to 200 jumps and 5-10 short sprints. PubMed

  • The meta‐analysis found a large beneficial effect on running economy

  • In plain terms: adding structured strength + plyometric work for ~8-12 weeks gave meaningful improvements in economy in trained runners. 

 

What this means:

For the runner

  • If you’re training for a 5-K, or even a marathon and your goal is to stay injury free and get faster, strength training is not optional, it’s strategic.

  • A typical implementation: 2–3 strength sessions per week, lower-body resistance + plyometrics, over 8–12 weeks.

  • You might not change your VO₂max dramatically but you’ll likely improve your economy, which means you’ll run faster or longer with the same oxygen cost.

  • For recreational runners especially, this can be a differentiator: you might not have elite endurance capacity, but you can improve how efficiently you use what you have.

 

How to implement:

Based on the evidence, here’s how you might program a strength/plyometric block (for example over 8 weeks) to support running economy improvements:

Session frequency: 2-3 sessions per week (on non-high-intensity run days or after an easy run) 

Session structure:

Warm-up: dynamic mobility, activation (hip/glute bridge, single-leg RDLs) 

Resistance component (choose 2–4 exercises):

  1. Heavy/Moderate: Back-squat or front-squat (3-5 sets of 4-8 reps)
  2. Single-leg: Bulgarian split-squat or single-leg Romanian deadlift (3 sets of 6-8 reps each leg)
  3. Hip dominant: Deadlift or trap-bar deadlift (3-4 sets of 4-6 reps)
  4. Movement-specific strength: sled pushes/pulls, sled drags, single-leg hops
  5. Plyometric component: 5-10 short sprints or bounding + 100-200 jumps over the session (split across exercises).

For example:

Box jumps (3 × 6) – Broad jumps or bounding (3 × 5) – Short 10–20 m sprints (4 ×)

Cool down: Mobility/soft-tissue, hip/glute activation, core work

Programming notes:

  • Duration: Aim for 8-12 weeks as in the studies.

  • Progression: Increase weight/resistance over time, ensure plyometric volume/intensity increases safely.

  • Integration: Coordinate with run training, avoid programming heavy strength the day before your biggest interval or long run.

  • Focus on quality: The runners in the meta-analysis were “highly trained”—so even for rec runners,emphasize proper technique, full squat depth, control, deceleration in plyos.

  • Monitor outcomes: Track running economy surrogate markers (e.g., RPE at given pace, lactate, pace forgiven HR) and performance (time-trial). Also monitor for fatigue/injury risk.We believe this integrated model helps you look, move and perform better, not just run. If you’re a recreational runner who wants to break through plateaus (your current 5K time, or aiming for your next PR) while staying resilient and injury-free, strength training is non-negotiable.

Next steps for you:

  • Commit to 8-12 weeks of 2 strength sessions/week alongside your run plan.

  • Ask yourself: when was the last time I did a dedicated strength/plyometric block? If it’s been a while—or never—this could be your competitive edge.

  • Use your next run (easy pace) as a baseline: record your RPE/HR at a specific pace. After the block, test again and you should feel the same pace at a lower RPE or HR (or a higher pace at the same RPE).

References
Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res. 2016;30(8):2361-2368. doi:10.1519/JSC.0000000000001316. PubMed