Why Strength Training Is Essential for Runners: Boost Speed, Endurance & Injury Prevention

Fitness instructors Sam Chua and Ria Chen share with SportPlus.sg their top gym-based strategies to boost your running performance and why its important for runners

PHOTO: SPORTPLUS.SG

When you think about becoming a stronger runner, chances are your mind jumps straight to running more miles, adding speed intervals, or logging longer long runs. But here’s the thing: the secret weapon for endurance and speed isn’t always on the road — it’s also in the gym.

Strength training has long been overlooked by runners worried about “bulking up” or “slowing down,” but research and experience prove otherwise. In fact, lifting can help you run faster, stay injury-free, and enjoy the sport for years to come.

We asked fitness instructor and runners Ria Chen and Samuel Chua to clear up myths and share why strength work belongs in every runner’s training plan.

Myth: “Lifting Will Make Me Too Bulky to Run Fast”

PHOTO: SPORTPLUS.SG / HANA BASIR

This one comes up all the time. Many runners fear that building muscle will slow them down.

Ria Chen hears it often, that you can’t run as fast if you’re too bulky, that bulkier runners face more wind resistance and that too much muscle impedes movement and speed.

But as Sam Chua points out, “Being lean and skinny is a different thing. Cutting weight alone won’t make you faster if you lose leg strength and power in the process. You still need to keep your legs and core strong to run efficiently and stay injury-free. Bulking up doesn’t make you faster — but building the right strength does.”

In other words, the right kind of strength work gives you power without unnecessary size. Science backs this up too: studies show strength training actually improves running economy, which is how efficiently you use energy at a given pace.

Why Strength Training Is a Non-Negotiable for Runners

PHOTO: SPORTPLUS.SG / HANA BASIR

Running is repetitive. Every stride puts your body through impact forces multiple times your body weight — especially during long runs. Over time, that can wear down joints, muscles, and bones. Strength training helps you handle it.

“Running is something that anyone can pick up without previous experience with strength training; but to ensure longevity in a runner’s career, strength training is non-negotiable,” shared Ria.

“Stronger muscles absorb the impact of running, making it easier on the joints and lowering injury risk. It also increases bone density, which reduces the chances of stress fractures. Plus, a strong core improves your form and stability. Strength training also increases bone density which in turn reduces the chances of common running injuries involving fractures. Not to mention, with a strong core comes an improved running form with greater stability."

Sam Chua adds, “Strengthening your legs means you can improve power per stride and reduce the risk of injury. Your core helps keep you stable at higher speeds too, increasing running economy which translates to being faster with less effort."

PHOTO: SPORTPLUS.SG / HANA BASIR

Think of it as insurance: strength work protects your body, keeps you running longer, and even makes those miles feel smoother.

What Strength Training Actually Gives You

So, what’s in it for runners who lift? Plenty:

• More power with every stride — stronger muscles mean more push-off.

• Better running economy — you’ll use less energy at the same pace.

• Fewer injuries — because strong muscles and bones handle impact better.

• Longevity — especially for older runners, strength training helps maintain bone density and keeps you running strong.

With the right mix of training — isometrics, eccentrics, and plyometrics — you’ll get a body that’s more resilient and a stride that’s smoother and more powerful,” shared Sam.

How Strength Training Differs for Sprinters vs. Endurance Runners

Not all runners require the same type of strength training. Ria Chen explains that short-distance runners, such as sprinters, prioritise power and explosiveness. Their workouts often include plyometric exercises like box jumps to sharpen their finishing kick. In contrast, endurance runners focus more on efficiency and injury prevention. Their strength routines typically rely on foundational movements like squats, lunges, and deadlifts to build stability and muscular resilience over long distances.

PHOTO: SPORTPLUS.SG / HANA BASIR

Sam Chua echoes this view, emphasising that all runners benefit from strength training—it’s just a matter of emphasis. “The difference is just in the percentages,” he says. “Sprinters might do more plyometrics, but regardless of distance, every runner benefits from strength, power, and stability.”

The Best Strength Moves for Runners

Here are some coach-approved exercises to add to your weekly routine:

Ria Chen’s picks:

• Deadlifts – Build your hamstrings, glutes, and entire backside.

• Bulgarian Split Squats – Single-leg strength that mimics running mechanics.

• Bicep Curls, Shoulder Presses, Bent-Over Rows — while your arms not the primary movers, a strong upper body gives you a better posture and arm swing.

• Side Planks/Side Bends – Core stability for smoother strides.

Sam Chua’s picks:

• Bulgarian Split Squats – A must for leg strength and balance.

• Seated Calf Isometric Holds – Protects against shin splints by strengthening the soleus.

• Single-Leg Glute Bridges – Activates your hips and glutes, preventing “sitting” in your stride.

• Banded Single-Leg Hip Drives – Keeps hips strong through a full range of motion.

• Bonus: Pallof Presses – Builds core stability and prevents wasted energy from torso rotation.

Bonus Simple Tips from Tiara Alicia, a fitness instructor gearing up for the Standard Chartered Singapore Marathon

Tiara Alicia sums it up best: “Strength training keeps runners healthy and efficient. It supports good form, prevents injuries, and even makes you faster by improving power and stability.”

Her tips:

• Focus on glutes and core — your engine and stabilizer.

• Don’t skip single-leg work — running is basically a series of one-legged jumps.

• Keep it simple — two strength sessions a week with squats, lunges, and deadlifts can make a huge difference.

The Takeaway

Runners don’t need to fear the weight room — they need it. Strength training won’t make you bulky, but it will make you a more powerful, efficient, and resilient runner.

Put simply: miles build endurance, but strength builds a stronger, faster you.