When most people think of running, they picture long miles on pavements, trails or treadmills. But what many runners overlook is the power of resistance training in improving performance, reducing injury risk and enhancing overall fitness. Whether you're training for a 5K or a marathon, resistance training could be the missing piece in your running routine.
1. Injury Prevention
Running places repetitive stress on the body, particularly the knees, ankles and hips. Over time, this can lead to overuse injuries like shin splints, runner’s knee or IT band syndrome. Strengthening the muscles around these joints – especially the glutes, hamstrings, calves and core – helps support proper movement patterns and reduces strain on the joints. Resistance training creates a more resilient body, better equipped to handle the demands of running.
2. Improved Running Economy
Running economy refers to how efficiently your body uses oxygen at a given pace. Stronger muscles generate more power with less effort, meaning you can maintain your pace with lower energy output. Exercises like squats, lunges, and deadlifts train your body to recruit more muscle fibres, improving coordination and strength – all of which contribute to better form and performance.
3. Enhanced Speed and Power
If you want to run faster, you need more than just miles in your legs. Resistance training – especially explosive movements like kettlebell swings, jump squats and hill sprints – helps develop fast-twitch muscle fibres that are crucial for speed. This translates to a stronger push-off with each stride and better acceleration, whether you're powering up a hill or sprinting to the finish line.
4. Better Posture and Form
As fatigue sets in during a long run or race, posture often suffers. A strong upper body and core help maintain good running form, even when tired. Resistance exercises that target the back, shoulders and abdominal muscles can keep you upright, prevent excessive rotation, and reduce wasted energy.
5. Increased Bone Density
Running is a weight-bearing exercise, but adding resistance training provides an even greater stimulus for bone growth. This is especially important for older runners and those at risk of osteoporosis. Stronger bones mean fewer stress fractures and longer, healthier running careers.
6. Faster Recovery
Well-structured strength training can actually aid in recovery by improving circulation, reducing muscle imbalances, and boosting the body’s ability to repair itself. Incorporating mobility work and low-load resistance training on rest or recovery days can ease soreness and prepare your body for your next run.
Getting Started
You don’t need to spend hours in the gym to see the benefits. Two sessions per week focusing on compound movements (like squats, lunges, and deadlifts) combined with core work and single-leg exercises is a great place to start. Remember, quality and consistency are key – and always prioritise proper form over heavy loads.
Final Thoughts
Resistance training isn't just for bodybuilders – it's a powerful tool for runners too. Whether you're looking to shave minutes off your PB, avoid injury, or simply feel stronger and more confident, integrating strength work into your routine is a smart investment in your running future.
Train Smarter with Jason Isaacs Personal Training
As a fully qualified and experienced personal trainer in Brighton and Hove, I offer one-to-one and shared training sessions, tailored to your goals – whether you’re a weekend jogger or training for your next half-marathon. My coaching combines strength training and personalised programming to help runners build strength, avoid injuries and feel their absolute best.
🏋️♂️ Sessions start from just £20 per person for shared training
📍 In-person sessions across Brighton and Hove, plus online options
✅ Fully qualified, insured, and experienced
🧠 Expert guidance on both training and nutrition
Ready to get stronger, faster and injury-free?
Get in touch today at www.personaltrainer-brighton.co.uk
Or drop me a message to book a free consultation.
ptbrighton@outlook.com
