June 14, 2026, 3:33 pm | Read time: 6 minutes
Many ambitious runners know the feeling: Despite regular running training, endurance or speed improves only slowly or even stagnates. However, few know that targeted strength training can enhance running performance. Trainer and FITBOOK expert Alina Bock explains which methods and movement patterns most effectively boost runners’ performance and which exercises have the greatest impact.
How Strength Training Affects Running Performance
To improve running speed and economy, one should not only run but also visit the gym regularly. This is supported by a comprehensive meta-analysis from the journal “Sports Medicine.”1
The study debunks the old myth that classic endurance strength training, which combines many repetitions with short rest periods, also increases general endurance. Quite the opposite: To optimize speed and running economy, one must either train heavily or practice explosive plyometric training. The best method for a runner depends on their individual running speed. Casual runners (under 12 km/h) benefit particularly from jump exercises. However, those who are already fast and have a high endurance base achieve the best results through heavy strength training. This primarily improves running economy: The neuromuscular system works more efficiently, meaning the runner requires less oxygen and energy for the same speed.
Exercises That Improve Running Performance
To improve running performance, one should conduct a targeted strength training program with integrated strength and jump exercises. Below, we present exercises that are ideally suited.
Squats
Squats are particularly beneficial as they promote the entire lower body musculature, core stability, and overall coordination. They enhance power development in running and strengthen tendons and ligaments, reducing the risk of injury while running.
Squats are performed in a hip-width stance. If using a barbell, place it on the upper back and secure it with your hands. Beginners can start with a Smith machine (guided barbell). The knees are slightly bent in the starting position, and the core is engaged. Bend the knees and lower the hips toward the ground. Once at the bottom, extend the legs again. Important: Only squat as deep as you can while keeping your heels in contact with the ground and maintaining a stable lower back. Initiate the upward movement if the heels lift or the lower back rounds–this pelvic tilt is known in the fitness scene as a “butt wink.”
Lunges
A unilateral exercise that also promotes the entire lower body, as well as stability and coordination, is lunges. Start in a hip-width stance. Take a large step forward; the dumbbells hang at your sides. Bend the front leg and lower the back knee toward the ground. Just before reaching the ground, extend the leg and perform the exercise on the other side. The core should remain engaged throughout the exercise. Alternatively, the exercise can be performed on a Smith machine. However, to incorporate full-body coordination and core stability, it is recommended to perform the exercise freely.
Deadlifts
Both classic and Romanian deadlifts promote the entire posterior chain of the legs, effectively supporting the necessary propulsion in running (push-off phase). Additionally, the exercise strengthens the muscles around the knees, helping to prevent injuries sustainably.
Start deadlifts in a hip-width stance. The barbell is held shoulder-width apart. With the core engaged, lean the upper body forward. Then bend the knees until the barbell with weight plates reaches the ground. Extend the knees and straighten the upper body. In Romanian deadlifts, which isolate the back of the legs, the knees remain in position and are not bent, while the weight is guided by leaning the upper body forward and pushing the hips back toward the ground.
Calf Raises
The Achilles tendon acts like a spring when running. Heavy calf raises increase tendon stiffness, allowing more energy to be stored and released upon landing. Calf raises can be performed standing or seated. The easiest way is on a machine designed for this purpose, where you can adjust the weight individually. Whether standing or seated, the goal is to lift the heels and rise onto the toes. Then lower your heels again. What looks easy puts significant tension on your calves.
Box Jumps
Box jumps are ideal for training leg muscles and explosive power. Choose the box height according to your fitness level. Start in a hip-width stance in front of a stable box. Slightly bend the knees, swing the arms back, and explosively jump with both legs simultaneously. Land as controlled and quietly as possible in a squat position. To complete the movement, briefly straighten your body fully. Then step down from the box in a controlled manner–not jumping–to protect the joints. Perform this exercise for 3 to 4 sets of 15 to 20 repetitions each.
Drop Jumps
For drop jumps, stand on a small box or step. Let yourself fall down in a controlled manner and jump as explosively and high as possible immediately after ground contact. Then step back onto the box and repeat the exercise for 15 to 20 repetitions. Since ground contact time is kept as short as possible, the exercise maximizes the reactive strength of the Achilles tendon. The tendon learns to work like a highly efficient spring–landing energy is quickly stored and immediately released as propulsion during takeoff. This saves energy with each step, leading to improved running economy and delayed fatigue.
What Box Jumps Train and How to Do Them Correctly
Legs and Glutes Intensive: 10-Minute Workout with Kevin Kuske
The Right Intensity: Why 5 to 8 Repetitions Are Optimal
As mentioned, strength exercises should be performed as heavily as possible to achieve the desired results. Specifically, with a load of at least 80 percent of the one-repetition maximum (1 RM). In successful studies, this corresponded to 5 to 8 technically clean repetitions. Fewer repetitions (especially in the maximum strength range of one to three) increase the risk of injury, while more than ten repetitions shift the stimulus to the submaximal range, which according to the study, is ineffective for running economy.2
Conclusion
The scientific data dispels the myth that running performance can be improved through endurance strength training with light weights and countless repetitions. Quite the opposite: Practicing more than 10 repetitions does not enhance running economy in the slightest. The key to more speed, maximum endurance, and reduced injury risk lies in a targeted combination of heavy strength training with a maximum of 8 repetitions and explosive plyometric training.