Why Most Runners Don’t Actually Need More Running

(And what strength training is really for)

TL;DR

If running has started to feel harder, heavier, or more fragile over time, the issue is rarely motivation or mileage. Most runners don’t lack fitness — they lack the structural strength to tolerate repetitive running long-term.

Strength training isn’t about making running harder or adding fatigue. Done properly, it builds capacity in the hips, trunk, and stabilising muscles so running feels calmer, more efficient, and easier to recover from.

This isn’t about running more. It’s about supporting the running you already do.

Most runners assume that when something stops improving, the answer must live inside running itself.

More miles.Better pacing.A different shoe.A smarter plan.

Sometimes that’s true. Often, it isn’t.

What I see most frequently — especially with runners who’ve been consistent for years — is that the cardiovascular system keeps progressing long after the body’s structure has stopped adapting.

They’re fit enough to run.They’re not strong enough to tolerate it.

That distinction matters more than most people realise.

Running doesn’t fail people — accumulation does

Running is one of the most efficient ways to express fitness. It’s also one of the most repetitive.

Every stride is broadly the same task:absorb force, stabilise, produce force, repeat.

That repetition is not a flaw — it’s the reason running works so well. But it does mean that whatever the body isn’t good at gets exposed over time.

Not on day one.Not in the first training block. But eventually.

What usually shows up isn’t dramatic injury. It’s quieter than that.

Runs start to feel heavier earlier. Recovery takes longer than it used to.Niggles move around but never fully leave.

At this point, many runners assume they’re doing something wrong.

More often, they’re just asking more of the same system than it was built to handle on its own.

Fitness isn’t the same as capacity

This is where the conversation often needs to slow down.

Cardiovascular fitness determines how long you can run. Structural capacity determines how well your body tolerates having run.

Running improves the first exceptionally well.

It improves the second only indirectly.

That’s why someone can feel aerobically strong but mechanically fragile. It’s also why simply adding more running rarely fixes recurring issues — it tends to amplify them.

Strength training, when done properly, doesn’t make you fitter at running.

It gives your body headroom.

What strength training is really doing for runners

When runners hear “strength training”, they often picture muscle-building or gym routines that leave them sore and flat.

That’s understandable — and often justified.

But the role of strength training for runners isn’t about size or fatigue. It’s about teaching the body how to manage load before fatigue forces it into compensations.

Good strength work improves:

• how force is absorbed through the hips

• how well the trunk resists collapse as you tire

• how evenly load is shared between left and right sides

• how relaxed the system can stay at higher outputs

None of this is visible on a GPS watch. All of it shows up late in runs.

Why kettlebells often make sense (without being mandatory)

There’s nothing magical about kettlebells. They’re just a tool.

But they tend to work well for runners because they reward qualities runners usually lack rather than reinforcing ones they already have.

They’re unforgiving of poor sequencing.They ask for control before speed.They expose imbalance without punishing it.

This makes them useful not because they’re “functional”, but because they quietly demand coordination and strength through ranges that running never fully explores.

The result isn’t that runners become stronger in isolation — it’s that their running becomes less demanding on the system as a whole.

The shift most runners don’t expect

One of the most common things runners say after a period of sensible strength work isn’t:

“I feel faster.”

It’s: “Running feels calmer.”

Breathing settles sooner. Posture holds without effort.Small inefficiencies stop demanding attention.

That calm is what allows training to build instead of erode.

It’s also why runners who introduce strength early tend to run for decades, not just seasons.

Why this matters more as you get older (but applies at any age)

In your 20s, fitness can cover for a lack of structure.

In your 30s and 40s, that balance shifts.

Recovery becomes more valuable than hero sessions.Consistency matters more than peaks.The cost of ignoring small issues increases.

Strength training isn’t about extending performance forever — it’s about keeping running enjoyable and available.

That’s a different goal, and one worth stating clearly.

The quiet trap of “just getting through it”

Many runners pride themselves on grit. That’s not a bad thing.

But there’s a difference between resilience and tolerance.

Grit gets you through sessions.Tolerance determines whether training keeps paying dividends.

Strength training builds tolerance.Not dramatically.Not overnight.

But reliably.

A final thought

If running has started to feel like something you need to manage rather than enjoy, that’s not a failure of discipline or desire.

It’s often a sign that the body needs a broader base than running alone can provide.

Strength training isn’t a replacement for running. It’s the support that lets running stay what it’s supposed to be — simple, rhythmic, and sustainable.

If you want to explore how that support looks in practice, that’s where more structured approaches come in.

But the thinking always comes first.

If you’re a runner in Chiswick and want to keep running without constantly managing aches, setbacks, or plateaus, this is exactly the work I do at Metabolic Fitness.

I help people build strength that supports their running — not competes with it — so training feels calmer, more consistent, and sustainable long-term.

If you want to explore what that looks like for you, you can book a session or start a conversation here.

Frequently Asked Questions

Do runners really need strength training if they already run regularly?

Most runners don’t need strength training to run — but many need it to keep running well.

Running improves cardiovascular fitness extremely effectively. What it doesn’t always develop is the structural strength required to absorb and produce force thousands of times per week without accumulating strain. Strength training fills that gap by improving tolerance, not just performance.

Will strength training make my running worse or slow me down?

Poorly planned strength training can interfere with running. Sensible strength training usually does the opposite.

When strength work is supportive — not excessive — runners often find their stride feels smoother, posture holds longer, and recovery between runs improves. The goal isn’t soreness or exhaustion. It’s durability.

Is kettlebell training better than traditional gym weights for runners?

Kettlebells aren’t mandatory, but they often suit runners well.

They load movement patterns rather than isolated muscles, encourage coordination, and expose imbalances without punishing joints. This makes them a practical tool for runners who want strength without turning the gym into a second sport.

Other strength approaches can work too — what matters most is how the training supports running.

How often should runners strength train?

For most recreational and endurance runners, one to two well-planned strength sessions per week is enough to see meaningful benefits.

More isn’t always better. Strength training should make running feel easier over time, not harder to recover from.

Is strength training more important as you get older?

Yes — but not because age is a problem.

As runners move into their 30s, 40s, and beyond, recovery becomes more valuable than volume. Strength training helps maintain joint tolerance, posture, and movement quality, allowing people to keep running consistently rather than cycling through stop-start injuries.

Can strength training prevent running injuries?

No approach can guarantee injury prevention. But strength training can reduce the likelihood of recurring issues by improving how force is absorbed and distributed through the body.

Many so-called “running injuries” are really tolerance issues — the tissue simply can’t keep up with the load being placed on it. Strength training raises that tolerance.

Should runners lift heavy weights?

“Heavy” is relative.

Runners don’t need maximal lifts to benefit from strength training. What matters more is control, coordination, and gradual progression. Strength work should feel challenging but sustainable — not something you have to recover from for days.

Do I need a coach to add strength training to my running?

Not necessarily — but guidance helps.

The biggest risk isn’t doing strength training incorrectly; it’s doing too much of the wrong thing and letting it interfere with running. A coach helps ensure strength work supports your goals rather than competing with them.

This is exactly the approach used at Metabolic Fitness, where strength is built around running, not on top of it.