Running Builds Strength… But Not Much

We tend to put things into neat categories.

Running = cardioStrength training = gym

But like most things in physiology, it’s not that clean.

Running does build strength.

Just… not much.

What does the research actually show?

A recent 24-week study looked at recreational runners. These weren’t elite athletes. They were running less than 30 km per week and had under two years of experience.

They split them into three groups:

• Hip and core strengthening

• Foot and ankle strengthening

• Stretching (control)

Importantly, all groups followed the same running program.

After 24 weeks, the results were pretty interesting.

There were small increases in ankle strength, roughly in the order of 3 to 10 percent. But at the hip and knee, pretty much nothing meaningful changed.

And here’s the key point.

The strength groups didn’t outperform the control group.

So what actually caused the strength gains?

Most likely, the running itself.

All groups were exposed to the same repeated loading from running. That’s the only consistent stimulus across everyone.

And that’s probably enough to create a small adaptation, particularly around the ankle and calf.

Which makes sense.

Running involves:

• Repeated loading

• Thousands of steps

• Moderate force production

Over time, that adds up.

But we need to be careful with what we mean by “strength”

This is where things can get a bit messy.

Strength isn’t just one thing.

It can mean:

• Maximal force production

• Repeated force output

• Tendon capacity

• Task-specific strength

Running likely improves some of these, particularly the ability to produce force repeatedly.

But it’s not doing much for maximal strength.

And it’s probably not addressing specific weaknesses either.

The limitation most people miss

The bigger issue isn’t whether running builds strength.

It’s that the stimulus is pretty limited.

The gains were:

• Small

• Mostly at the ankle

• Not really progressing over time

And that’s the key.

Running doesn’t progressively overload strength in the same way that a structured strength program does.

At some point, you adapt… and then you plateau.

What does this mean in practice?

Running can:

• Maintain strength

• Slightly improve it

• Provide a base-level stimulus

But if you actually want to build strength in a meaningful way, it’s not enough on its own.

Especially if you’re trying to:

• Improve performance

• Reduce injury risk

• Address specific deficits

That’s where targeted strength training comes in.

A simple way to think about it

Running is part of your strength program.

But it’s not the whole program.

Final thoughts

This doesn’t mean strength training always works either. In this study, the interventions used didn’t meaningfully improve strength, which probably says more about the program design than anything else.

But it does highlight something important.

If you’re relying on running alone to build strength, you’re probably leaving a lot on the table.

Reference

• Jarske H, Leppänen M, Avela J, et al. (2026). Effects of two pre-running training interventions on running kinematics and strength. A randomized controlled trial in novice recreational runners. Gait & Posture, 128, 110174.