Why Runners Need Strength Training (Yes, You Too!)

Runners love to run. I get it. I spent my twenties racking up miles—marathons, half marathons, plenty of 10Ks and 5Ks. If there’s anyone who knows the grind of those 20-mile training runs around the dam at Lake Hefner, it’s me. And if there’s one race that holds a special place in my heart, it’s the OKC Memorial Marathon. It’s a race that means something to this city, to our community, and to me personally. Every year, it passes right by my home, a reminder of the resilience and strength it represents.

But if I could go back and change one thing about my own training? I’d lift more.

Stronger Muscles = More Power

Every stride you take is a single-leg power move. Stronger legs mean more force with every step, which translates to better speed and efficiency. Deadlifts, squats, and lunges build the strength you need to push harder and finish stronger.

Injury Prevention Starts Here

Most running injuries—knee pain, shin splints, hip tightness—stem from weaknesses and imbalances. Strength training corrects those imbalances, stabilizes your joints, and keeps you running longer without breaking down. If you’re training for the OKC Memorial Marathon, this isn’t just helpful—it’s essential.

Core Strength = Better Running Form

A strong core keeps you upright when fatigue kicks in. If your posture collapses mid-run, your efficiency drops, and your risk of injury spikes. Planks, anti-rotational exercises, and loaded carries keep your core engaged and your form locked in—especially in those final, brutal miles.

It’s Not About Bulk—It’s About Efficiency

Forget the myth that lifting makes runners “too bulky.” Strength training isn’t about size—it’s about power, endurance, and resilience. The stronger you are, the less effort each stride takes, meaning you conserve energy and run more efficiently.

How to Add Strength Training to Your Routine

• 2-3 sessions per week is all you need.
• Focus on compound movements like squats, deadlifts, pushes, pulls, and loaded carries.
• Train single-leg strength to mimic running demands.
• Don’t skip core work—it’s your foundation.

Stronger Runners Last Longer

Strength training isn’t optional—it’s the edge that keeps you ahead. Whether you’re gearing up for your first OKC Memorial Marathon or your tenth, adding strength work will help you run stronger, faster, and pain-free.

These days you won’t find me on long runs, but you WILL find me on the sidelines cheering you on! Want to train smarter this season? Come lift with us at Empowerhouse. Your strongest miles start here.