Most runners have a complicated relationship with the weight room.
We know strength training is “good for us,” but it often feels secondary—something we tolerate rather than embrace. I’ll be honest: I don’t like lifting heavy with my legs. I never really have. If it were up to me, I’d choose miles over plates every time.
But the reality is this: if you want to run well—especially over long distances, uneven terrain, and steep climbs—strength work isn’t optional. It’s foundational.
What’s Worked for Me So Far
Last winter, my approach to strength training was simple and unglamorous.
A few days a week, I did a lot of bodyweight lunges.
Once a week, I added light goblet squats.
Nothing fancy. Nothing heavy. Just consistent, repeatable movement.
And it worked.
I stayed healthy. My legs felt durable. My running economy improved. I wasn’t chasing soreness or max lifts—I was supporting the work I actually cared about: running. And I achieved the goals I wanted to achieve in my running last year.
That experience shaped my philosophy. Strength training should serve your running, not compete with it.
The New Reality: When the Race Demands More
This year is different.
I signed up for a steep mountain race. Long climbs. Long descents. Real vert. The kind of terrain that exposes weaknesses quickly and punishes unprepared legs.
I’m starting a new program with a coach, and it includes lifting three days a week (I think). That’s more than I’m comfortable with. And yes—there’s some fear there.
Not fear of hard work.
Fear of doing something I don’t enjoy.
Fear of fatigue bleeding into my runs.
Fear of overcomplicating what’s always worked.
Fear of the unknown.
But here’s the truth I can’t ignore: the race doesn’t care what I like. It will demand what it demands.
If I want to show up capable, I have to prepare honestly.
Why Strength Training Matters for Runners
Strength training improves:
Muscle resilience, reducing injury risk
Force production, especially uphill
Control and stability, especially downhill
Fatigue resistance late in long runs and races
For mountain and trail runners in particular, strong legs aren’t about aesthetics or numbers. They’re about durability. Can your legs keep producing steady effort when the terrain gets steep and your form starts to break down?
Running alone doesn’t always build that.
Keep It Simple
Even as I move into a more structured program, my core belief hasn’t changed: simplicity wins.
You don’t need dozens of exercises.
You don’t need constant novelty.
You don’t need to chase exhaustion.
For most runners, strength training can be remarkably basic:
Squats
Lunges
Step-ups
Controlled, intentional movement
Done consistently. Done well. Done in support of running—not ego.
I don’t yet know exactly what my coach will have me doing. But I do know this: if it builds strong, reliable legs that can handle long climbs and descents, it’s worth my discomfort.
Paying the Bill
There’s a cost to every goal.
If you want to run mountains, you have to train like someone who runs mountains. That means doing some things you wouldn’t choose on preference alone.
Strength training isn’t about becoming a lifter. It’s about honoring the demands of the race you signed up for—and preparing your body to handle them wisely.
You don’t have to love it.
You just have to respect it.
And sometimes, that’s enough.
