Eight years into my running journey, I’ve surprised even myself by where I’ve landed lately: in the gym, under a barbell, pushing heavy weight.
Now don’t get me wrong — I still love to run. I’ve crossed finish lines, conquered marathons, logged thousands of miles, and built a life rhythm around pounding the pavement. Running has shaped my identity, my mindset, and my discipline. But over the last year, something unexpected happened: strength training became more than just a side dish to my weekly mileage. It became a focus. A calling, even.
I started a structured strength protocol not just to complement my running but to improve my overall healthspan. And the results? Game-changing.
These days, I’m in the gym two to three times a week — sometimes more. And if I’m being honest, I’m starting to prefer the iron grind over long slow distance. There’s something deeply satisfying about lifting heavy weight with intention and control. It’s a different kind of endurance. A different kind of peace. But no, I’m not hanging up my running shoes just yet. Instead, I’m pursuing balance. And here’s why every runner — from 5K warriors to marathon vets — should do the same.
The Case for Strength Training as a Runner
1. Injury Prevention
Running is a repetitive, high-impact sport. Over time, weak glutes, hamstrings, or core muscles can lead to overuse injuries like shin splints, runner’s knee, or IT band syndrome. Lifting strengthens those supporting muscles, stabilizes joints, and promotes symmetry — all crucial to keeping injuries at bay.
2. More Power, Better Performance
Want to run faster? Build muscle. Strength training improves your running economy — meaning you use less energy to sustain a given pace. It also enhances your stride power and helps you maintain form, especially when fatigue sets in late in a race.
3. Improved Bone Density and Joint Health
As we age, we lose bone mass and muscle (a process called sarcopenia). Lifting heavy slows that decline dramatically. For runners in their 40s, 50s, 60s and beyond, this is essential. Weight training loads the skeleton in ways running doesn’t — strengthening bones, joints, and connective tissue.
4. Metabolic Health and Body Composition
Muscle is metabolically active. The more lean mass you have, the more calories you burn at rest. Strength training helps runners maintain a strong metabolism, lose fat without losing muscle, and maintain a healthier balance of strength and speed.
5. Mental Resilience
Lifting teaches patience and grit — just like running. There’s something empowering about picking up heavy weight that once seemed impossible. That kind of progress builds confidence that spills into every part of life, including your next long run or hill repeat.
Why I’m Making Strength a Priority
What started as a “nice to have” has become a “need to have.” I want to run well into my later years, but more importantly, I want to move well. I want to Stand tall. Sleep well. Age strong.
Lifting heavy is an investment in my future. And it doesn’t cancel out running — it enhances it.
If you’re a runner reading this and you’ve been neglecting strength training, let this be your sign. You don’t have to become a bodybuilder. But you do need to prioritize strength, especially if you want to stay in the sport long-term.
For me, the gym has become a sanctuary — much like the early morning road once was. And though my journey started with running, lifting heavy is helping me write the next chapter with power, grace, and resilience.
So no, I’m not done running.
But I lift heavy — because I want to keep running strong.
