Running vs. Strength Training: Which Matters More?

One of the biggest mistakes runners make is believing they have to choose between running and strength training.

The best runners do both.

When I was training for my ultramarathon, I eventually stopped strength training altogether. At the time, it felt like the right decision because my running volume was increasing dramatically.

Looking back, I quit too soon.

As my mileage increased, weaknesses and imbalances began showing up. Areas that had been hidden before suddenly became impossible to ignore.

That's why I believe strength training should remain part of every runner's program.

Think of It Like a Teeter-Totter

At the beginning of a race training cycle, strength training should be the priority.

You're building:

• Strength
• Power
• Mobility
• Stability
• Injury resistance

The stronger your foundation, the better your body can handle the demands of running.

As training progresses, the balance starts to shift.

Your running volume increases.

Your long runs get longer.

Your recovery becomes more important.

Around the halfway point, running and strength training should be relatively balanced.

By the final phase of training, running becomes the highest priority while strength training shifts into maintenance mode.

The Most Important Muscles for Runners

Posterior Chain

Your glutes, hamstrings, calves, and back are your primary propulsion muscles.

These muscles help you:

• Generate power
• Maintain speed
• Improve efficiency
• Reduce injury risk

Core

Your core is your body's stabilizer.

When fatigue sets in during a run, posture and stability often break down first.

A strong core helps you maintain good running mechanics when it matters most.

Supporting Muscles Matter Too

Your body functions as a complete system.

Strong hamstrings need strong quads.

Strong glutes need strong hips.

Strong runners train their entire body.

How Much Should You Do?

For most people:

• Strength train 2-3 days per week
• Run 3-4 days per week
• Focus on consistency  

You do not need to run every day.

You do need to maintain strength throughout your training cycle.

Final Thoughts

Running breaks your body down.

Strength training helps build it back up.

If you want to stay healthy, avoid injury, and perform your best on race day, don't stop strength training just because your running mileage increases.

Adjust it.

Modify it.

But don't abandon it.

Your future self will thank you.

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Watch the full episode here: https://youtu.be/xjIBRTm4YvM

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