Why Runners Should Lift Weights

To go along with last week’s post, if you are the type of person who only likes to do cardio, you’re leaving a lot of gains on the table! While it’s true that cardio is better at improving heart, lung, and vascular health. Building muscle keeps you mobile, strong, and able to do things you enjoy. Think of it like this, cardio makes you able to live longer, but strength training gives you the ability to live the way you want to live. This does not just go for the gym hobbyist either. If you’re a competitive runner, cyclist, swimmer or any other type of endurance sport you should be finding time for the gym as well. You do not have to train like a bodybuilder, but you should be getting under the barbell (or dumbbells, or resistance bands, you get the point). Why? Read more to find out!

💡Getting Stronger Improves your Quality of Life

If I were to take a wild guess, I would say that you would like to be as self sufficient with as many tasks as you can. Maybe you are older. Self sufficiency is getting out of a chair on your own power, walking without a cane, or putting the dishes in the highest cabinets. Maybe you’re younger and self sufficiency is putting your luggage in the overhead compartment on an airplane, going on a hike that’s out of your comfort zone, or even unscrewing those pesky jars. Either way, you don’t gain the ability to do these things by just walking on the treadmill. You need to be moving weights that are heavy. Doing exercises in the 6-15 rep ranges.

🛡️Resistance Training Improves Recovery and Keeps You from Getting Hurt

Ask any runner if they have ever had an injury and you will get a whole list of them. Cardio is a repetitive action. You are doing the same motion using the same muscles, joints, and tendons thousands of times in one workout. Lifting weights not only builds muscles and tendons you use when running, but it can improve imbalances that you have built overtime by working those unused muscle groups too. Take that you annoying hip flexor.

🦴Strength Training Builds Bone Density

Most of us are in this to get healthier. Our bones play a big part in that. As people age, especially women going through perimenopause and post menopause, their bones get weaker and more brittle. 50% of women post menopausal have osteopenia or reduced bone mineral density! While cardio and supplements can help with this a little bit, nothing compares to strength training when it comes to improving bone density. If you want to have strong bones for a long time you should be worried about getting and staying strong.

🔁Doing New Things Can Help You Avoid Burnout

Doing the same workout all the time can be… boring. Strength training is a whole new unexplored realm of exercise. If you begin to dread going for that morning run, switch it up. Try strength training for a month instead. You will be doing new things, learning new techniques and seeing lots of gains. There’s a thing in the gym we call, “Newbie Gains.” When you just start resistance training you get stronger and build muscle really fast. Who doesn’t love some easy progress? After a month your motivation to go run will be reignited and you can return to running. Or even better, try and find a way to incorporate resistance training and running into your weekly routine.

🛠️ How to Incorporate Strength Training

You don’t need to train for hours or become a “meathead.” And no, you won’t “get bulky.” In fact, I dare you to try! Muscle is hard to build. It takes time, consistency, and food.

Here’s a simple starting point:
✅ Strength train 2–3 times per week (1x is still better than 0!).
✅ Work every major muscle group.
✅ Choose compound movements (squats, rows, presses, hinges, etc.).
✅ Do 3 sets of 6–15 reps per exercise.
✅ Keep it under 30 minutes if you're short on time.

If you’re not sure where to start, online workouts are fine — but honestly, a good personal trainer can make a world of difference. They’ll tailor the plan to you instead of handing you a one-size-fits-all program.

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