Building Strength as a Runner

One of the most common things I hear from runners (especially those increasing their mileage) is some version of: “I’m worried I’ll lose strength if I run more” or “Strength training will make me too sore or bulky to run well.”

The truth is, you can absolutely build (or maintain) meaningful strength and muscle while running high mileage. In fact, it’s one of the best things you can do for long-term progress, resilience, and enjoyment of the sport.

If you want to run well for years and not just a season, strength training isn’t optional. It’s part of the foundation.

Why Strength Training Matters More When Mileage Goes Up

As training volume rises, your body is dealing with more mechanical load, more repetition, and more fatigue. Strength training:

• Helps you stay durable so you can handle consistent training

• Improves running economy (yes, lifting weights makes running feel smoother)

• Supports hormone and metabolism health, especially during heavy training cycles

• Helps you maintain or build muscle mass even when you’re running a lot (importantly - paired with nutrition)

• Does NOT slow you down or make you "bulky"

Runners often assume mileage automatically replaces the need for lifting. But running is a movement pattern, not a full-body strength stimulus. You need both.

How to Lift When You’re Running More

A lot of runners overthink this, imagining they need elaborate routines or hours of strength work each week. You really don’t.

What matters most is consistency and good movement quality.

1. Keep 2 Strength Sessions per Week

Two focused full body sessions is plenty for most runners.

The goal: Full-body, compound lifts that build force and control.

Think:

• Squats or split squats

• Deadlifts or hinge variations

• Step-ups or lateral work

• Push and pull patterns

• Core that actually carries over to running (anti-rotation, anti-extension)

2. Lift Real Weight

Strength means load. Bodyweight work is great for stability, but it won’t maintain muscle during 50–70 mile weeks.

You don’t need to max out, but you do need enough load to challenge you in the 3–8 rep range (or lower) on your main lifts.

3. Keep Strength Year-Round

You don’t need to cycle completely off lifting during race seasons. Instead, adjust the volume (fewer exercises, fewer sets) while keeping intensity moderate.

This keeps your strength base steady so you’re not rebuilding it every offseason.

4. Protect Recovery

Higher mileage plus lifting requires… recovery. Fuel enough, rest enough, and make sure your easy runs are actually easy.

Your body can adapt to a lot, as long as you support it.

Final Takeaway: Strength Won’t Slow You Down

Most runners are surprised by how much stronger they feel in workouts once strength training becomes a habit. You get better posture late into long runs, better drive off the ground, and more stability on hills and uneven terrain.

Strength isn’t “extra.” It’s just part of being a complete athlete.