The importance of Strength Training in Running
- Jun 16
- 4 min read
Article by URUNN & Charlotte Purdue - 4 minute read.
Becoming a better runner doesn’t always mean running more. What you do off the pavement really counts, too.
That’s where strength and conditioning (S&C) comes in. It’s the foundation that supports every single stride you take – no matter your goal, distance, or ability.
And if you’re part of the She Strides community, strength training can be an invaluable addition to your weekly routine. Whether you’re building confidence as a newer runner, training for your first race, or chasing a new PB alongside your run club friends, getting stronger helps you run better, feel more resilient, and enjoy the journey for longer.
Team GB athlete, elite marathoner, and URUNN Coach Charlotte Purdue breaks down the benefits of strength training for runners below.
It keeps you injury-free
Strength training for runners doesn’t just build muscle; it strengthens the connective tissues – the tendons and ligaments – that act as your body’s natural shock absorbers.
By increasing the load-bearing capacity of your calves, glutes, and core, you ensure the stress of running stays in the muscles where it belongs, rather than leaking into your joints.
This way, you stop reacting to niggles and start preventing running injuries before they even show up.
For members of She Strides Run Club, this can be especially important when balancing regular social runs, training blocks, and race-day goals. A stronger body helps you stay consistent and enjoy more time running with your community.
It helps you master your running economy
Think of your running economy like the ‘miles per gallon’ in a car. When you’re strong, your body becomes a more efficient engine.
Specifically, strength training improves neuromuscular coordination. This means your brain becomes better at recruiting the right muscles at the right time. You stop wasting energy on lateral wobbles or energy leaks in your running form.
Ultimately, when your muscles are more capable of producing force, they don’t have to work as hard to maintain your goal pace.
The result? Running can start to feel smoother, more controlled, and more enjoyable—whether you’re joining a relaxed She Strides social run or pushing the pace in a race.
It unlocks that final-gear ‘pop’
Top-end speed is all about power – and power is basically strength performed quickly.
Regular strength training for runners increases your rate of force development. In runner-speak, this means the ‘pop’ off the pavement.
Instead of your foot sinking into the ground with every step, you develop a spring-like quality (known as plyometric training). You spend less time on the ground and more time in the air. This is the difference between a sluggish shuffle and a high-performing runner’s stride that gets you across the finish line faster.
Strength training is better with a community
One of the biggest barriers to strength training is knowing where to start and staying consistent.
That’s why communities like She Strides are so powerful. Running alongside supportive women who share similar goals can help build accountability, confidence, and motivation—not just for your runs, but for the strength work that supports them too.
When you combine a strong running community with expert coaching and structured strength sessions, you create the foundations for long-term progress.
Some caveats…
Focus on yourself
Before you start scrolling through influencers lifting on social media, remember your body is completely unique.
What works for an elite marathoner probably won’t be what your body needs right now.
Strength training for runners isn’t about matching someone else’s PB in the gym – it’s about addressing your own imbalances and building a programme that can handle your specific goals.
Focus on your own progress. Nothing else.
Don’t do too much, too soon
The biggest mistake? Treating strength and conditioning like a second full-time sport.
If you try to overhaul your entire physique while prepping for a race, you’re just going to add unnecessary strain to your body. You don’t want to be so sore from squats that you can’t hit your interval targets the next day.
The key is to keep your strength training supplementary. Pick a couple of days a week and stay consistent. It’s the small, regular routines that add up over time.
A note on safety
I understand wanting to push boundaries. But it’s also important to be smart.
If you’re currently working with specific injuries, don’t guess. Always consult a specialist physio before tackling a new strength and conditioning programme.
Get started with URUNN
Aside from personalised training plans, elite-level coaching, and a dynamic running community, the URUNN app also has a dedicated Strength & Conditioning collection designed specifically for runners.
Whether you’re looking to improve resilience, run more efficiently, or build confidence in the gym, URUNN gives you access to guided sessions that fit around your running schedule—helping you unlock those extra 1% gains that add up over time.
Exclusive for She Strides members
As a She Strides Run Club member, you can access a free URUNN membership, giving you full access to the app’s training resources, including Strength & Conditioning workouts, training plans, coaching content, and community features.
How to claim your free membership:
Download the URUNN app.
Create your URUNN account using the same email address associated with your She Strides membership.
Follow the instructions provided in your She Strides member communications to activate your complimentary access.
If you have any issues activating your membership, contact the She Strides team for support.
Terms & Conditions: Free URUNN membership is available exclusively to active She Strides members. Membership access is linked to a valid She Strides membership and may be withdrawn if membership expires or is cancelled. Additional terms may apply.
Train stronger, run further, and make the most of your She Strides membership with your complimentary URUNN access today.
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