How Little Strength Training Do Runners Need?

One of the biggest barriers to strength training isn't motivation.

It's time.

Between running, work, family commitments, recovery, and everything else life throws at us, many runners struggle to find time for regular gym sessions.

As a result, strength training often becomes an all-or-nothing pursuit. Many runners assume that if they can't commit to multiple gym sessions each week, there's little point doing any at all.

But is that really what the research suggests?

The Perfection Trap

I often hear runners say things like:

• "I don't have time for three gym sessions a week."

• "I can only manage 30 minutes."

• "If I can't do it properly, I won't bother."

The problem with this thinking is that it assumes strength training only works if it's done optimally.

In reality, there is a large difference between:

Optimal

and

Effective

For most runners, the goal isn't to maximise strength at all costs.

The goal is to become a better runner.

That distinction matters.

What Does The Research Say?

Research in resistance-training populations suggests that meaningful strength gains can occur with relatively modest training frequencies.

A meta-analysis by Ralston and colleagues found that greater training volumes generally produced greater strength gains, but lower volumes still resulted in meaningful improvements in strength.

Similarly, Schoenfeld and colleagues reported that when total training volume was matched, training frequency appeared less important for muscle hypertrophy outcomes.

While these studies were not performed specifically in runners, they suggest that meaningful improvements can occur even when training time is limited.

The practical takeaway?

One strength session per week is likely to be considerably better than none.

Why More Isn't Always Better For Runners

A common mistake is assuming that what works best in a strength-training study automatically works best for a runner.

The challenge is that runners aren't only trying to improve strength.

They're also trying to:

• Improve aerobic fitness

• Complete quality running sessions

• Recover between workouts

• Manage fatigue

• Stay injury-free

Every additional gym session comes with a cost.

That cost may include:

🏃 Reduced quality in key running sessions

😴 Increased recovery demands

📅 Greater time commitment

⚡ Accumulated fatigue

At some point, the additional benefits of more strength training may be outweighed by its impact on running.

This is where context becomes important.

Is One Session Per Week Enough?

The answer depends on your goal.

If your objective is to maximise strength development, then one session per week is unlikely to be optimal.

However, if your goal is to support running performance while balancing a busy schedule, one well-designed strength session per week may be a very reasonable place to start.

In fact, for many runners, one session performed consistently across an entire year is likely to be more beneficial than an ambitious program that only lasts a few weeks.

Consistency matters.

What Should That Session Include?

If time is limited, focus on movements that provide the greatest return on investment.

Examples include:

Squat Pattern

Examples:

• Squat

• Goblet squat

• Split squat

• Step-up

Hinge Pattern

Examples:

• Deadlift

• Romanian deadlift

• Hip thrust

Calf Strength

Examples:

• Standing calf raises

• Bent-knee calf raises

• Isometric calf holds

Plyometrics

Examples:

• Pogos

• Hops

• Skipping drills

Progressive Overload

Whatever exercises you choose, the key is gradually increasing the challenge over time.

What About Two Sessions Per Week?

For many runners, two strength sessions per week probably represents a sweet spot.

It allows:

✅ Meaningful strength development

✅ Manageable recovery demands

✅ Sufficient running volume

✅ Practical long-term adherence

Most of the endurance performance studies showing benefits from strength training have used approximately two sessions per week.

For this reason, if your schedule and recovery capacity allow, progressing from one to two sessions per week may provide additional benefits.

The Most Important Takeaway

The biggest mistake runners make is believing they need the perfect program.

They don't.

The best strength program is not necessarily the most sophisticated.

It's the one you'll still be doing six months from now.

If you're currently doing no strength training, don't worry about what's optimal.

Start with what's realistic.

Because something is almost always better than nothing.

References

• Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. Sports Medicine. 2018;48(5):1117-1149.

• Ralston GW, Kilgore L, Wyatt FB, Baker JS. The effect of weekly set volume on strength gain: A meta-analysis. Sports Medicine. 2017;47(12):2585-2601.

• Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis. Sports Medicine. 2019;49:67-79.