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

 

One of the most common beliefs in running is that if you simply run more, your body will naturally become stronger.

 

But is that actually true?

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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.

 

Drawing from recent research, including the 2026 study by Jarske, Leppänen, Avela and colleagues, this episode explores whether running meaningfully improves maximal strength, and why runners often feel stronger despite limited changes in force capacity.

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In this episode, Luke covers:

• Does running actually build strength?

• What the Jarske, Leppänen et al. study found

• Why runners may feel stronger without improving maximal strength

• The difference between muscular endurance and maximal force production

• Tendon stiffness, elastic function, and running economy

• Reactive strength and the stretch-shortening cycle

• Bone adaptation and load tolerance

• Why strength training and plyometrics still matter

• Why “all you need is running” is false

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🧠​ Key Takeaways

Running is highly specific and essential for improving running performance, but it does not fully develop every physical quality a runner needs.

 

In this episode, you’ll learn why running is excellent for improving:

• local muscular endurance

• fatigue resistance

• coordination

• elastic energy use

• movement efficiency

• running economy

 

But less effective for developing:

• maximal strength

• tendon stiffness

• reactive force capacity

• overall force reserve

 

The key message:

Running builds efficiency. Strength training builds capacity.

 

For runners wanting to improve performance, reduce injury risk, and build long-term resilience, both matter

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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

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🎧 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.

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👉 Listen on Spotify

👉 Listen on iTunes

 

​​​​​​​📝 Further reading

• Running Gives You Some Strength… Just Not Much​

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🎙️ 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​​​​​​​