5 Strength Training Myths Runners Should Stop Believing

Strength training is an essential component of a well-rounded training program for runners. Unfortunately, there are several myths and misconceptions surrounding strength training that can hinder a runner’s performance and overall fitness. In this article, we will debunk five common strength training myths that runners should stop believing. By dispelling these myths, runners can embrace the benefits of strength training and enhance their running performance, prevent injuries, and improve overall fitness.

Myth 1: Strength training will make runners bulky and slow:

One of the most prevalent myths surrounding strength training for runners is the fear of becoming bulky and slower. However, the reality is that strength training can actually enhance running performance by improving muscular strength, power, and endurance. Engaging in targeted strength exercises helps runners develop stronger muscles, which can lead to improved running economy, speed, and resilience.

Myth 2: Runners only need to focus on running for training:

Many runners believe that running alone is sufficient for their training needs and that strength training is unnecessary. However, neglecting strength training can lead to muscular imbalances, weak stabilizer muscles, and increased risk of injury. Incorporating strength exercises into a running routine helps strengthen the muscles, tendons, and ligaments that support the running motion, improving overall stability and reducing the risk of common running injuries.

Myth 3: Strength training will make runners gain weight:

Some runners avoid strength training because they believe it will cause weight gain and negatively affect their running performance. However, strength training does not necessarily lead to weight gain. While it is true that muscle weighs more than fat, strength training helps increase lean muscle mass while reducing body fat percentage. This can lead to improved body composition, enhanced metabolism, and better overall athletic performance.

Myth 4: Runners should avoid heavy weights and focus on high repetitions:

There is a misconception that runners should only perform light weights with high repetitions to avoid bulking up. However, incorporating heavier weights into a strength training routine can be highly beneficial for runners. Lifting heavier weights with proper form and technique helps develop strength and power, which is crucial for generating speed and endurance during running. Additionally, heavy strength training stimulates muscle growth and enhances bone density, leading to stronger and more resilient muscles and bones.

Myth 5: Strength training should be avoided during the running season:

Some runners believe that strength training should be avoided during the running season to prevent fatigue and interference with running performance. However, strength training can be incorporated throughout the year, including during the running season. By adjusting the volume and intensity of strength training exercises, runners can reap the benefits of improved strength and injury prevention without negatively impacting their running performance. Incorporating strength training into a well-structured training program helps maintain muscular balance, prevents overuse injuries, and improves overall running performance.


Strength training is a valuable tool for runners that helps improve running performance, prevent injuries, and enhance overall fitness. By debunking these common strength training myths, runners can overcome their fears and embrace the benefits of incorporating strength exercises into their training routines. Strength training helps develop stronger muscles, improve running economy, enhance stability, and reduce the risk of injuries. It is important for runners to prioritize proper form, technique, and gradually progress the intensity of strength training exercises to maximize the benefits while minimizing the risk of injury. By dispelling these myths and incorporating strength training into their training regimen, runners can take their performance to new heights and achieve their running goals.

Leave a Comment