Strength Training Tips for Runners: Why Lifting Weights Makes You Stronger, Faster, and More Resilient

Fit Scene Boston
Jan 26
4 min read

Updated: Jan 26

If running is your primary form of movement, strength training might feel optional or something you’ll “get to when you have time.” But according to the coaches and clinicians who work with runners every day, skipping strength work is one of the biggest mistakes runners make.

Running is repetitive, high-impact, and demanding. Strength training helps your body tolerate that stress — and perform better because of it.

To break down why strength training matters (and how to approach it), we tapped three local experts:

Dr. Bryan Kent, DC, L.Ac of Forward Spine & Sport,

Kelly Whittaker-Cummings, Barry’s instructor and run coach, and

Dr. Gabby Callagy, PT, CSCS, founder of The Run RX.

Their message was unanimous: strength training isn’t extra — it’s essential!

Why Runners Need Strength Training

“I really want runners to understand that the number one reason to strength train is tissue capacity and tissue tolerance,” says Dr. Bryan Kent.

Bryan works with runners and endurance athletes across Boston, blending movement rehab, chiropractic care, and acupuncture. As a lifelong runner himself, he sees the same pattern again and again: runners blame injuries on the “pounding of the pavement,” but the real issue is whether the body can tolerate the load.

Rather than relying on more cushioning or recovery tools, Bryan emphasizes building strength outside of running. “With strength training, you’re increasing your capacity for stress,” he says. “So that pounding doesn’t have as much of an effect on you and doesn’t result in negative outcomes.”

Strength Training Makes Runners More Resilient — and Faster

Barry’s instructor and run coach Kelly Whittaker-Cummings sees the impact of strength training both in the studio and on the road.

“Strength training is super important for runners for many different reasons,” Kelly says. “Primarily, strength work is crucial for injury prevention. Running is a ton of impact and shock on the joints, so building strength not only in the legs but also in the core (and upper body!) helps prevent overuse injuries.”

Kelly also highlights something many runners overlook: alignment and imbalances.

“As runners, we are not perfectly aligned when we run,” she explains. “Strength training, especially core work, helps correct imbalances in the body, which over time can lead to injury if left unaddressed.”

The payoff? More resilience — and speed. “Once I started consistently lifting, I noticed not only that my times were faster, but I was less prone to injury,” Kelly says.

Why Running Alone Doesn’t Make You Strong

From a physical therapy and performance perspective, Gabby Callagy, PT, CSCS, founder of The Run RX, explains why running can’t fully prepare your body on its own.

“Running is a repetitive, high-impact sport that happens in one plane of motion,” Gabby says. “That makes it a recipe for overuse injuries.”

She emphasizes that running is primarily a muscular endurance activity — not a true strength builder.

“Strength training builds the capacity of muscles, tendons, and bones so the body can actually tolerate the demands of running,” she explains. “Strength work has to fill that gap, especially with multiplanar movements.”

The added bonus? Better performance. “It also improves running economy and performance, which the research supports over and over again,” Gabby says.

Lift Heavier Than You Think

One of the biggest mistakes Gabby sees runners make is staying too light for too long.

“A lot of runners stick with bodyweight or light dumbbells for years,” she says. “But each step of running can be 3.5 times your bodyweight, so light weights don’t prepare you for that.”

Strength training should evolve — just like mileage does. “The old approach was high reps, low load,” Gabby explains. “But if you’re already running 15+ miles a week, you’re getting plenty of muscular endurance. Strength training should complement running, which means lifting heavier and focusing on true strength.”

Strength Tips to Incorporate Now

Across these three pros, some practical guidance emerged:

Keep it simple and consistent: One to two 20-minute sessions a week can be enough.
Focus on foundational movements: Squats, lunges, step-ups, glute bridges, calf raises, and core work are highly effective.
Add power and plyometrics: Single-leg jumps, bounding, and calf-focused exercises help absorb impact.
Progress your load: Don’t stay stuck with light weights, challenge yourself to progress safely over time.

Even small, consistent steps can make your running stronger, faster, and less injury-prone.

Final Takeaway

Running trains endurance. Strength training builds durability.

By increasing tissue capacity, correcting imbalances, and exposing your body to intentional load, strength training helps runners stay healthier, recover faster, and perform better over time.

Want More Running Resources?

This is just the beginning. We’ll continue to share expert-backed tips, local running resources, and training guidance to help you move better and stay healthy.

👉 Check back on Fit Scene Boston for more running resources, studio guides, and expert insights.

👉 Looking for personalized care? You can find Dr. Bryan Kent at Forward Spine & Sport, Kelly Whittaker-Cummings through her run coaching and Barry's classes, and Gabby Callagy at The Run RX.