Should Runners Drop a Run for Strength Training?

Most runners think strength training should be added on top of running.

More mileage. More sessions. More volume.

But what if replacing a run with strength training actually made you faster?

It sounds counterintuitive. For decades, the dominant belief in endurance sport has been simple: more running equals better performance. But the research tells a more nuanced story.

One landmark study changed the conversation.

The Study That Shifted Thinking

In 1999, Paavolainen and colleagues published one of the most important studies in endurance training.

They recruited trained endurance runners and replaced approximately 32% of their endurance training with explosive-strength training. Plyometrics. Jumps. High velocity strength work.

Crucially, total training volume stayed the same.

The strength group did not train more. They trained differently.

After nine weeks, the group that replaced endurance with explosive strength improved their 5-kilometre performance significantly more than the running-only group.

• Their running economy improved.

• Their muscle power improved.

• Their neuromuscular performance improved.

VO2 max did not change.

That is the key point.

They did not improve their engine. They improved their efficiency.

Why This Works

Running performance is not determined by aerobic fitness alone.

Yes, VO2 max matters. Yes, lactate threshold matters. But once you have a decent aerobic base, efficiency becomes a major limiter.

Strength and plyometric training improve:

• Tendon stiffness

• Elastic energy return

• Rate of force development

• Neuromuscular efficiency

A stiffer tendon stores and releases elastic energy more effectively. This reduces the metabolic cost of each stride.

The result is simple. You use less oxygen at the same pace.

That is running economy.

And running economy is one of the strongest predictors of distance running performance.

Does This Mean You Should Replace Running With Strength?

No. This is where nuance matters.

Running is a skill. Frequency builds coordination, tissue tolerance, and rhythm. If you only run two or three times per week, dropping a run is usually not the right call. At that stage, consistency is more important.

But if you are running four or more days per week, there is often room to be strategic.

Replacing one easy, low-quality run with a properly structured strength session can improve durability and performance without increasing total load.

This is particularly relevant if you:

• Have a history of tendon issues

• Plateau despite increasing mileage

• Struggle late in races

• Are over 35

• Break down when intensity rises

In these scenarios, strength training often delivers a better return than simply adding more kilometres.

A Big Mistake I See

Runners adding strength without adjusting their running load.

This is where problems can arise.

Total load increases. Fatigue accumulates. Niggles appear.

Strength training is a stimulus. It carries a cost.

Sometimes the smarter move is not to add more, but to replace strategically.

Engine Versus Chassis

I often explain it this way: "Running improves your engine. Strength improves your chassis."

You can build the biggest engine in the world, but if the chassis cannot handle the load, performance plateaus, and injury risk rises.

Better prepared tissues allow you to tolerate higher quality work when it matters.

Practical Takeaways

If you run two to three times per week:

• Focus on building running frequency.

• Add strength around your runs rather than replacing them.

If you run four to five times per week:

• This is the sweet spot.

• Replacing one easy run with strength is often beneficial.

If you run six to seven times per week:

• Replacing one or two low-intensity runs with strength can improve resilience and long-term performance.

Context matters. Training age matters. Injury history matters.

There is no universal rule.

Final Thoughts

More running is not always the answer.

Sometimes, smarter programming is.

The evidence shows that replacing a portion of endurance training with strength can improve performance without increasing total training volume.

The goal is not to run less.

The goal is to become more efficient and more robust.

Train the engine. Build the chassis.

And make sure both are strong enough to support your goals.

If you are unsure how to integrate strength into your program, speak with a coach or health professional who understands both running performance and tissue capacity.

That conversation is often the difference between plateauing and progressing.

📚References

• Mikkola, J. et al. (2007). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. International Journal of Sports Medicine, 28(7), 602–611

• Mikkola, J. et al. (2011). Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. International Journal of Sports Medicine, 32(8), 597–605

• Paavolainen L, Häkkinen K, Hämäläinen I, Nummela A, Rusko H. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol (1985). 1999 May;86(5):1527-33.