Does Running Make Your Legs Stronger? What Every Runner Should Know

If you run regularly, chances are you consider yourself pretty fit.

And rightly so. Running is a fantastic way to improve your cardiovascular fitness, build endurance, manage stress and get outdoors.

But here's a question we often ask runners at Gather:

Does being good at running necessarily mean you've got strong legs?

Not quite.

Running certainly places demands on your muscles and helps develop specific physical adaptations. But running fitness and muscular strength aren't the same thing.

And understanding that distinction could make a real difference to your running.

Does running actually build leg muscle?

Yes, running can build or maintain some leg muscle, particularly if you're relatively new to exercise.

Your quadriceps, hamstrings, calves and glutes all contribute to running. Every stride requires these muscles to generate and control force.

However, the adaptations your body makes depend on the type of training you do.

Distance running primarily develops your ability to sustain repeated muscular contractions and aerobic activity over time.

Strength training, on the other hand, can progressively challenge your muscles to produce greater amounts of force.

That's why someone can be an excellent distance runner without necessarily being particularly strong in a squat, deadlift or calf raise.

Neither type of fitness is inherently better.

They simply develop different capabilities.

How much force goes through your legs when you run?

Here's something that often surprises people.

When you run, the ground reaction forces involved can reach several times your body weight.

The exact forces vary according to your speed, running technique, terrain and other factors.

That means a 70kg runner may experience ground reaction forces equivalent to considerably more than their body weight during each stride.

And those forces are repeated thousands of times during a run.

Now, this doesn't mean running is dangerous.

Your body is remarkably good at adapting to the demands placed upon it. Running itself helps develop the tissues and capacities required for running.

But it does illustrate why strength and progressive loading deserve a place in a runner's training programme.

You wouldn't expect someone who had never lifted weights to walk into a gym and immediately squat twice their body weight.

Yet many people build up their running distances without giving much thought to developing strength alongside them.

The solution isn't to stop running.

It's to prepare your body for the demands you want to place upon it.

Why should runners do strength training?

There are several good reasons to combine running with resistance training.

1. Strength training can improve running economy

Running economy describes how much energy you use to maintain a particular running speed.

Research suggests that appropriately designed strength training can improve running economy in endurance runners.

In practical terms, this can mean running at a given pace with less energy expenditure.

That doesn't guarantee a personal best, but it's a useful adaptation for anyone interested in running performance.

2. It develops strength that running alone may not

Running repeatedly challenges your muscles, but the loads and movements involved are relatively consistent.

Resistance training allows you to challenge those muscles in different ways.

Squats, deadlifts, split squats and calf raises can progressively develop strength through movements and ranges that complement running.

3. It can support your ability to tolerate training demands

Running injuries are influenced by many factors, including training load, previous injuries, recovery and individual physical capacity.

Strength training can improve muscular strength and physical capacity, which may help runners manage the demands of their sport.

However, it isn't an injury-proofing guarantee.

A stronger runner can still become injured, particularly if training loads increase too quickly.

4. It helps maintain muscle as you get older

Running is excellent for cardiovascular health, but it doesn't necessarily provide all the resistance needed to maximise or maintain muscle strength as we age.

Adding strength training helps address that gap.

This matters whether you're training for a marathon or simply want to continue enjoying your Saturday morning runs well into later life.

What are the best strength exercises for runners?

A good strength programme for runners should develop the major muscle groups involved in running while also improving overall physical capacity.

Some useful exercises include:

Squats

Develop strength through the quadriceps and glutes. Variations can be selected according to your ability and mobility.

Deadlifts and Romanian deadlifts

Challenge the posterior chain, including the glutes and hamstrings.

Split squats and lunges

Develop strength and control in positions where one leg takes much of the load.

Calf raises

Challenge the calf muscles, which play an important role in running propulsion and absorbing and producing force.

Step-ups

Develop single-leg strength and control in a movement that can complement running.

You don't need to perform every exercise in every session.

And you certainly don't need to begin with heavy weights.

The important thing is choosing exercises appropriate to your ability and progressively increasing the challenge.

How often should runners strength train?

For many recreational runners, two strength training sessions per week is a sensible starting point.

That can be enough to develop strength without requiring a complete overhaul of your running schedule.

For example:

• Monday: Easy run

• Tuesday: Strength training

• Wednesday: Rest or recovery

• Thursday: Running session

• Friday: Strength training

• Saturday: Rest

• Sunday: Longer run

This is only an example. The best schedule depends on your running goals, experience, recovery and available time.

If you're preparing for a race, you may need to adjust your strength training volume as your running demands increase.

Should you lift weights before or after running?

It depends on which session matters most.

If improving strength is your priority, it's generally sensible to perform your strength training when you're relatively fresh.

If you're preparing for an important running session, you may want to avoid a demanding lower-body strength workout immediately beforehand.

Where possible, separate particularly demanding running and strength sessions to allow sufficient recovery.

And remember, more training isn't automatically better.

The goal is to develop strength while still being able to recover and enjoy your running.

Will lifting weights make runners bulky or slower?

This is a common concern, particularly among distance runners.

But building substantial muscle mass requires a combination of progressive training, appropriate nutrition and time.

Adding two strength sessions to your weekly routine doesn't automatically mean you'll gain large amounts of muscle.

In fact, well-designed resistance training can improve aspects of running performance.

The goal isn't to become a powerlifter.

It's to become a stronger, more capable runner.

Strength training for runners in Greenwich

Greenwich has a brilliant running community.

Whether you're heading out around Greenwich Park, running along the Thames Path or preparing for your next race, there's no shortage of opportunities to get your miles in.

But if running is currently your only form of exercise, it may be worth asking whether you're giving your muscles the strength training they could benefit from.

At Gather in North Greenwich, our coached small group personal training sessions help people build strength through progressive, individualised exercise.

We work with people who have never lifted weights before, as well as experienced exercisers who want to complement their existing training.

You don't need to give up running.

You just need to make some room for getting stronger.

Frequently asked questions

Does running build strong legs?

Running develops muscular endurance and running-specific adaptations. It can also build some muscle, especially in beginners. However, progressive resistance training is generally more effective for developing maximal muscular strength.

Is running enough exercise for your legs?

Running is excellent exercise, but combining it with resistance training provides a broader range of muscular adaptations.

Can strength training help you run faster?

It can. Research suggests strength training may improve running economy and aspects of performance, particularly when appropriately integrated into a running programme.

How many strength sessions should runners do?

Two sessions per week is a practical starting point for many recreational runners. The ideal frequency depends on experience, running volume and recovery.

Should runners do squats and deadlifts?

Both can be useful exercises, but neither is compulsory. A good programme should reflect your ability, goals and any relevant injuries.

The bottom line

Running makes you better at running.

Strength training makes you stronger.

And when you combine the two intelligently, you give yourself the opportunity to become a more capable, resilient and well-rounded athlete.

Love running? Don't neglect getting stronger.

Ready to add strength training to your running?

Our Foundations programme is designed to introduce you to coached strength training, regardless of your experience.

We'll help you learn the movements, develop confidence and build a programme that complements your existing activity.

Discover Foundations at Gather

Gather | North Greenwich