THE RECOVERY REPORT
Many runners still believe strength training adds “unnecessary bulk” or risks slowing them down. Yet, research consistently shows that strategic resistance training enhances performance, efficiency, and resilience to injury.
Why Strength Work Matters
Strength training improves running economy — the energy cost of maintaining a given pace. Studies show up to an 8% improvement in running economy following 8–12 weeks of resistance or plyometric training (Blagrove, Howatson & Hayes, 2018).
It also enhances neuromuscular coordination, increasing stride stability and force production. Stronger muscles, tendons, and connective tissues reduce injury risk by managing load more effectively — crucial for runners clocking high mileage.
Practical Guidelines
- Focus on compound movements: squats, deadlifts, lunges, and step-ups.
- Include eccentric work (slow-lowering phases) to build tendon resilience.
- Aim for 2 sessions per week during base or off-season training.
- During race season, maintain strength with 1 shorter session weekly.
Common Myths
You won’t “bulk up.” Strength training for runners focuses on low-volume, high-quality movement, not bodybuilding. The goal is force efficiency, not mass.
How We Apply This at Tay Sports Therapy
At Tay Sports Therapy, we integrate strength and conditioning into recovery and performance plans. Whether it’s gym-based resistance or functional body-weight work, our aim is to create runners who are strong, stable, and ready for any terrain.
Recovery and Performance
Strength training isn’t optional — it’s the foundation of sustainable, injury-resistant running.
Visit www.taysportstherapy.co.uk or follow @taysportstherapy for more tips from The Recovery Report.
References
Blagrove, R. C., Howatson, G. and Hayes, P. R. (2018) ‘Effects of strength training on the physiological determinants of middle- and long-distance running performance’, Sports Medicine, 48(5), pp. 1117–1149.
Expert Care For Your Recovery, Performance And Wellbeing
Tay Sports Therapy 
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