Strength Training for Runners: Boost Running Economy (2024)
Heavy Lifting or Jump Training? New Research Reveals Which Strength Work Makes You a More Efficient Runner
A 2024 meta-analysis in Sports Medicine, covering 652 middle- and long-distance runners, found that the best strength training for your running economy depends on how fast you run and how fit you already are.
Ever finish a run feeling like you burned more energy than the pace deserved? Running economy is the reason. It is the energy your body spends at a given pace, and it's one of the biggest drivers of your performance. This study suggests that the right strength sessions can lower that cost.
The Bottom Line
Compared with no strength training, heavy-load training, plyometric training, and combinations of methods may all improve running economy in middle- and long-distance runners. The details matter, though, because the methods didn't work equally well in every situation:
- Heavy-load strength training worked best at higher running speeds and in runners with a higher VO2max.
- Plyometric (jump) training showed its benefit at easier paces. It improved running economy at speeds of 12 km/h or slower, a small but statistically significant effect.
- Submaximal-load and isometric training appear less effective for improving running economy in this population.
How Researchers Found This Out
The authors, Llanos-Lagos, Ramirez-Campillo, Moran and Sáez de Villarreal, published the review in Sports Medicine. A systematic review gathers every study that meets strict criteria. A meta-analysis then pools the data statistically, which gives a sturdier answer than any single small trial.
The team analysed 31 studies on strength training and running economy in middle- and long-distance runners. They used a three-level random-effects model and tested whether running speed and VO2max changed the results.
That moderator analysis is the key part. Earlier reviews had shown that strength training helps running economy. None had compared different strength methods across different running speeds. This one did.
What It Means in Plain English
If you're a faster or more aerobically fit runner, lift heavy. The analysis found that running speed and VO2max both influenced the effect of heavy-load training, with bigger gains at higher speeds and higher VO2max. The heavy loads in these studies were 80% or more of the one-rep max. If you race at a quick pace, heavy squats and deadlifts are the evidence-backed place to start.
If most of your running is at an easy, steady pace, add jumps. Plyometrics such as bounding, hopping and box jumps showed their benefit at the slower end, 12 km/h or below (about 7.5 mph, or 8:00 per mile).
Don't expect miracles from light or static work. Light-load sets and isometric holds ranked lower for improving running economy. They may have other uses, such as injury prevention, but this review doesn't support them as economy boosters.
Mixing methods is also a sound bet. The researchers' university summary notes that combining different strength methods can bring even greater gains.
A Few Caveats
The authors' wording is cautious. They say these methods "may" improve running economy, and the plyometric effect was small. Individual responses vary, and the review only tells you what worked on average. Build strength work gradually, and check with a coach or qualified professional if you're new to heavy lifting or high-impact jumping.
Your Next Step
This week, pick one change based on your own running:
- Race at a fast pace or have a high VO2max? Add one heavy strength session.
- Mostly easy running? Add a short plyometric block after your warm-up.
- Not sure? Ask a coach to help you test one method for 8 to 12 weeks.
Ready to Make Your Strength Sessions Count?
The research is clear: smart strength training, whether heavy lifting or plyometrics, can help you run more efficiently. But those gains only come if you show up and train hard in the gym.
That's where beStrong Creatine Gummies come in.
Creatine is one of the most researched supplements for supporting strength, power and training performance. That makes it a natural fit for runners adding heavy lifts and jump work to their week.
Why runners love beStrong Creatine Gummies:
- Built for strength days: Supports muscle strength and power, so you can get more out of heavy sets and explosive plyometrics.
- No powders, no mixing: Chew a gummy instead of stirring a shaker. It takes seconds and fits into a busy training week.
- Easy to take consistently: Creatine works through daily use, and a tasty gummy makes the habit simple to stick to.
- Gym bag and race-kit friendly: Portable, mess-free and ready wherever your training takes you.
Shop -> beStrong Creatine Gummies
Which strength method do you use now, and have you noticed it change how running feels? Leave a comment below, and if this helped, share it with a running partner who is still skipping the gym.
Source: Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. "Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis." Sports Medicine, 2024; 54(4): 895–932. DOI: 10.1007/s40279-023-01978-y
