Why Is Strength Training and Plyometrics Important in Running Performance?
If you want to learn how to train for a marathon and improve your times while doing it, who better to ask than an ex-national runner? Welcome to Dr Lena Placzek, who we’re delighted to have on our team of Physical Therapists and Personal Trainers at Reload.
Lena started running at an early age, representing her home country of Poland on the national team in her late teens before moving to New York to study. In her youth, Lena was ranked in the top three Polish runners in both 800m and 1500m, and qualified for the World Cross Country Championships in 2010. Lena ran D1 track and field cross country at the University of Iowa while studying there, and has completed numerous 5Ks, half marathons, and marathons – after completing her first full marathon in 2019 in New York City, where she clocked 2:56:26.
In this article, Lena explains why both strength training and plyometrics is crucial to your running performance.
Why Is Strength Training Important for Runners?
A common misconception among runners is that simply increasing the mileage you run while training will make you faster. This isn’t to say that running volume isn’t important, but you shouldn’t underestimate the critical role that strength training plays in both improving performance and preventing injury.
“I think it’s becoming more and more common knowledge that strength training is important for runners,” says Lena. “People used to think that running alone would make you faster, but I don’t believe that’s the case. Strength training allows you to train harder, run more efficiently, and withstand the repetitive stress that running places on your body.”
When you’re running, there’s a lot of stress that passes through your body – and it’s been shown there is a direct correlation between running and knee injury, as an example.
Strength training for runners helps build resilience, ensuring muscles, tendons, and joints can handle the impact of endurance sports. Research published last year in the National Library of Medicine concluded that strength training for eight weeks improved running economy and increased time to exhaustion at maximum aerobic speed.
Little wonder, then, that strength training is the foundation on which Lena has trained people ranging from first-time marathoners to Olympic trial runners.
“If we make sure that we prepare the tissues to be able to withhold that stress, then we know we’re able to continue the training without setbacks,” she says.
What Are Plyometrics and Why Are They Important for Runners?
Another misconception is that running itself provides enough plyometric training. Plyometrics are explosive movements that develop power, speed, and coordination, all of which are key elements of efficient running.
“A lot of people believe that running is a form of plyometric training because it involves repetitive single-leg hops,” Lena explains. “But if running is the hardest impact your legs experience, then your body isn’t fully prepared for the demands of training. We use plyometric drills such as double-leg hops, single-leg hops, depth drops, and maximal effort jumps to build resilience. This makes running feel like a lower-intensity activity, making it easier to recover from and sustain over time.”
The case for incorporating plyometrics for training as a runner is backed up not only by the experience of elite athletes such as Seb Coe – who won the Olympic gold medal at 1500m in 1980 and 1984 – but also a multitude of research, such as:
Concurrent explosive strength and endurance training is advantageous to middle- and long-distance runners (ResearchGate)
Daily polymetric exercise improves running in amateur runners (Nature.com)
Polymetric training and resistance training improves running economy for middle-aged and recreational runners (European Journal of Sprots Science)
As Lena says, plyometric training is used in a runner’s program to increase your ceiling by subjecting your body and tissues of the lower leg to higher forces of impact and stress. If you are raising your ceiling and your ability to handle higher stresses and recover from it, then the impact you have to tolerate in running is now just a lower intensity compared so it makes it a level of stress that is easier to recover from as well.
What Does a Great Running Program Look Like?
A well-balanced marathon training program or running strength training program includes a variety of workouts to optimize performance while minimizing injury risk – though there is no one-size-fits-all solution. It’s crucial to personalize your program to consider where you are in your journey, your current physical condition, and your lifestyle. This said, an effective training program will usually follow a structured approach.
“A great program includes different paces–- easy runs, interval runs, and long runs,” Lena says. “For strength training, we incorporate high-intensity lifting days and lower-intensity days, along with plyometrics. It’s also crucial to allow 48 to 72 hours for rest and recovery between high-intensity sessions.”
Here’s a basic breakdown of what an ideal workout for runners should look like and what the program should include:
Running Workouts: Easy runs, tempo runs, long runs, and speed intervals
Strength Training: Compound lifts such as squats, deadlifts, bench pressing and shoulder presses. Acessory work with a focus on single-leg exercises such as lunges, step ups, RDLs, hip thrusts and calf work.
Plyometrics: Hopping, Skipping, Bounding, Box Jumps, Depth Drops, Hurdle Hops, and Broad Jumps
Recovery: Mobility work, stretching, dynamic flexibility, active recovery work involving circuit training, and sometimes just actually taking a rest day between some sessions
The Greatest Running Misconception of All: More Miles = Faster Times
Many runners believe that racking up more miles will automatically improve their running times. This simply isn’t true, and Lena has seen firsthand that excessive mileage without proper strength and plyometric training can sometimes even lead to setbacks.
“I’ve found that decreasing weekly mileage while adding more variety, such as strength and plyometric training, actually makes runners feel better and perform better,” she explains. “If you’re running 50 to 70 miles per week but neglecting gym work, you might be reinforcing your strengths while ignoring your weaknesses.”
Instead of blindly following a standard mileage-based plan, Lena encourages runners to identify their individual needs. Running injury prevention isn’t just about mileage; it’s about balancing different training components to become a stronger, more efficient athlete.
How Reload Helps Runners Train Smarter
At Reload, we take a comprehensive approach to helping runners improve their performance while avoiding injury. Our team looks at more than just running mechanics. We assess your strength, mobility, and training loads to ensure you are progressing safely, whatever your ability.
“If someone has strong key running muscles and performs plyometrics but continues to get injured, we look at their overall program,” Lena says. “Often, the tissue isn’t the problem – it’s their training approach. Many runners do too much too soon, rather than following a structured, progressive plan.”
One of the biggest challenges in a running community like New York is social pressure. Group runs and races can push runners beyond their limits before they’re ready. Reload helps runners develop customized plans that respect progressive overload, ensuring they build endurance, strength, and resilience in a structured way.
“Sure, running should always be the priority if your goal is to become a better runner,” Lena emphasizes. “But to sustain high performance, we need to complement running with the right strength training and plyometrics plan. A well-rounded runner is not just someone who logs miles, but someone who strengthens their weaknesses and recovers effectively.”
At Reload, we’re here to guide runners through the smartest and most effective training strategies, helping them run faster, train smarter, and reduce the risk of many common running-related injuries as they advance toward their goals and set personal bests.
If you are an active runner but are experiencing some pain or navigating injury, our physical therapists are best equipped to help you! Click here to schedule a complementary phone call with a physical therapist to discuss the best go-forward options for you!
If you are an active runner and are not experiencing any pain or navigating injury, our trainers are best equipped to help ou! Click here to sign up for a complementary fitness assessment to see how we can best develop a personalized plan for you!
