Does Running Build Strength? | What Running Actually Improves

The Rehab Runway Podcast

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🎙️ Episode 12: Does Running Build Strength? What it actually improves

Running clearly improves running performance.

But does it actually build strength?

In this solo episode of The Rehab Runway, Luke Nelson unpacks what running really improves, where strength training fits, and why “all you need is running” is only part of the story.

In this episode, Luke covers:

What running is exceptionally good at improving
Where the evidence for strength training in runners becomes more nuanced
And why the real discussion may not be “running vs strength training” at all

This episode unpacks:

muscular endurance
movement economy
tendon and elastic function
reactive force qualities
load tolerance
injury resilience
and the limits of isolated physical qualities in rehab and performance

A balanced discussion for runners, coaches, and clinicians wanting a more nuanced understanding of adaptation, specificity, and performance.

🧠 Key Takeaways

What running clearly improves

Local muscular endurance
Fatigue resistance
Movement economy
Coordination
Elastic energy use
Reactive qualities

Tendon function and “the spring”

Does running actually increase tendon stiffness?
The difference between using elastic recoil vs building tendon capacity
Why heavy loading may produce different tendon adaptations

Reactive strength and running

What reactive qualities are involved in distance running
Why running probably improves efficiency more than maximal reactive capacity
Ground contact time and force production differences

Muscle fibre and endurance adaptations

Oxidative adaptations to endurance training
Type IIx to IIa shifts
Why “fast twitch to slow twitch” is probably oversimplified

Bone loading and running

Why running loads bone differently to plyometrics and multidirectional sport
Novel loading and bone adaptation
Implications for bone robustness

Strength training for runners

Why the evidence is often mixed
The difference between measurable and meaningful qualities
When strength work may still help certain runners

Who is this episode for?

This episode is ideal for:

runners wondering whether strength training is necessary
clinicians working with injured runners
coaches programming for performance and resilience
runners returning from injury
anyone interested in the science of running adaptation

🎧 Listen to the Episode

Available now on Spotify, Apple Podcasts, and all major podcast platforms.

If you found this episode useful, please consider sharing it with a runner or colleague, or leaving a review. It genuinely helps the podcast reach more people.

👉 Listen on Spotify

👉 Listen on iTunes

📝 Further reading

🧠 Upcoming Courses

🎙️ About the Host

Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.

📱 Follow Luke on Instagram: @sportschiroluke
🌐 Learn more & explore upcoming courses: www.healthhp.com.au

References

Albracht, K. and Arampatzis, A. (2013). Exercise-induced changes in triceps surae muscle–tendon unit function. Journal of Experimental Biology, 216(18), 3437–3445.
Bohm, S., Mersmann, F. and Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis. Sports Medicine, 45(3), 1–16.
Holloszy, J.O. and Coyle, E.F. (1984). Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Journal of Applied Physiology, 56(4), 831–838.
Saunders, P.U., Pyne, D.B., Telford, R.D. and Hawley, J.A. (2004). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465–485.
Turner, C.H. (1998). Three rules for bone adaptation to mechanical stimuli. Bone, 23(5), 399–407.
Warden, S.J., Burr, D.B. and Brukner, P.D. (2014). Stress fractures: pathophysiology, epidemiology, and risk factors. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 749–765.