Strength training is important year-round for runners but it often gets more attention in the off-season. The intensity, variety of exercises, weight, and repetitions all vary depending on what season you are in or what your running goals are. 

Oftentimes runners lift heavier in the off-season because there is less stress on your muscles from a decrease in running volume, so your body can handle the load in a different capacity than high mileage. 

There are a lot of benefits to strength training. Some endurance athletes fear lifting weights due to the potential for increased muscle mass and overall body weight, but even if the scale goes up slightly, the benefits outweigh the alternative (which often leads to injury for runners).

If you aren’t sold by now, below is a list of benefits that runners reap from hitting the gym a couple times a week.

1. Builds a resilient body to help keep you injury free 

2. Increases bone density which is indispensable for running longevity

3. Improves fatigue resistance and builds muscular endurance

4. Improves running economy which results in less wasted energy during your run

5. Improves neuromuscular response which again reduces energy waste and improves coordination and balance

6. Increases muscle activation which ensures you are engaging the correct muscles in your stride which helps reduce the risk of overuse injuries

7. Builds power which helps increase your speed and helps propel you uphill

8. Promotes quicker recovery

9. Strengthens joints too, not just muscles

10. Creates a well-balanced athlete