{"id":66635,"date":"2026-05-17T16:34:35","date_gmt":"2026-05-17T14:34:35","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/strength-training-for-runners-these-exercises-improve-running-economy\/"},"modified":"2026-06-06T13:16:05","modified_gmt":"2026-06-06T11:16:05","slug":"strength-training-for-runners-these-exercises-improve-running-economy","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/strength-training-for-runners-these-exercises-improve-running-economy\/","title":{"rendered":"Strength Training for Runners: 6 Moves for Better Economy"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner][vc_column_text]\n<h4><a href=\"\/?cat=796\" target=\"_blank\" rel=\"noopener\"><em>Fitness &amp; Yoga<\/em><\/a><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_separator type=&#8221;normal&#8221; color=&#8221;#3b3b3c&#8221; border_style=&#8221;&#8221; thickness=&#8221;2&#8243; down=&#8221;30&#8243;][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner width=&#8221;1\/6&#8243;][vc_single_image image=&#8221;60830&#8243; img_size=&#8221;200&#215;200&#8243; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221; el_class=&#8221;ibs-wappen&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;5\/6&#8243;][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]AUTHOR:[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Sonja H\u00f6slmeier<\/span>[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\">View Profile &rsaquo;&rsaquo; <\/a><\/span><\/em>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;30px&#8221;][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p style=\"font-size:0.78em;color:#00A8A8;text-transform:uppercase;letter-spacing:1.8px;font-weight:500;margin-bottom:18px;\">7 Min. Read<\/p>\n<p><strong>You run to run. Strength training sounds like a weight bench, a gym, and everything you don&#8217;t want to make time for. Yet it&#8217;s the lever that makes most recreational runners faster, without adding a single kilometer. Two short sessions a week are enough. It&#8217;s not about bulging arms. It&#8217;s about making every step cost less energy.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.5;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Quick Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Strength training improves running economy by around 2 to 8 percent, according to study reviews. You run at the same pace with less energy.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Two short sessions per week are sufficient. More is rarely better for runners.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> It&#8217;s about glutes, hamstrings, core, and single-leg stability. This chain carries you while running.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Heavy weights, few repetitions, or explosive jumps bring more benefits than long sets with light weights.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> The fear of building bulky muscles is unfounded. Two sessions per week won&#8217;t build a bodybuilder&#8217;s physique.<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Why Runners Need Strength Training<\/h2>\n<p><strong>What is running economy?<\/strong> Running economy describes how much energy you expend at a given pace. Two runners with the same endurance can have different speeds because one uses less oxygen per kilometer. A better running economy means: same pace, less effort. It&#8217;s considered one of the most important factors for endurance performance, alongside maximum oxygen uptake.<\/p>\n<p>For a long time, runners followed the rule of thumb: to get faster, run more. This is only true up to a point. Beyond a certain volume, every additional kilometer yields little and comes at a high cost, especially in terms of injury risk. Strength training targets a different aspect. It makes your body more efficient, rather than just training it to be more tired.<\/p>\n<p>The research on this is surprisingly clear. Several study reviews show that targeted strength training significantly improves running economy without making runners heavier or slower. Those who plan their tapering correctly before a <a href=\"https:\/\/www.inspiredbysports.com\/en\/marathon-tapering-what-the-final-weeks-before-the-race-bring\/\">competition<\/a> can gain those last few percentage points. Those who strength train all year round lay the foundation for it.<\/p>\n<div style=\"display:flex;gap:16px;margin:32px 0;flex-wrap:wrap;\">\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">2-8 %<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">better running economy through targeted strength training<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">2x<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">short units per week are enough for the effect<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">6-8 wks.<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">until the first effects are seen in running<\/div><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">What Strength Training Does for Your Running Economy<\/h2>\n<p>Strength training doesn&#8217;t work by building more muscle mass when it comes to running, but rather through the nervous system and tendons. Your body learns to activate more muscle fibers simultaneously and to access existing strength more quickly. This makes every ground contact shorter and more powerful.<\/p>\n<p>The second effect is in the tendons. A trained Achilles tendon works like a stretched rubber band: it stores energy when you land and releases it when you push off. The stiffer and more resilient these structures are, the more free energy you get per step. This is exactly what reduces your oxygen consumption at the same pace.<\/p>\n<p>The third effect becomes apparent late in the race. When your muscles fatigue, your running technique deteriorates. Your hips sag, your stride becomes less clean, and your pace falters. A strong core and stable hips keep your form together for longer. You lose less time on the final kilometers.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">The Muscles That Matter for Running<\/h2>\n<p>Running is a series of single-leg hops. What&#8217;s crucial isn&#8217;t how much you can press on the leg press, but how stably one leg can support your weight and push off again. Four areas are key.<\/p>\n<p>The glutes are the engine of hip extension and thus your most important push-off muscle. The hamstrings slow down your leg before it lands and protect against strains. The core transfers force between your legs and upper body, rather than letting it dissipate in a wobbly center. And the small stabilizers in your hips and feet ensure that your knee stays on track with every step.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Six Exercises for Runners<\/h2>\n<p><strong>Squats.<\/strong> The fundamental exercise for leg strength. Trains thighs and glutes together. Heavy and with clean technique, three to five repetitions per set.<\/p>\n<p><strong>Romanian Deadlifts.<\/strong> The targeted stimulus for the back of the thighs and glutes. Push your hips back, keep your back straight, and keep the weight close to your leg.<\/p>\n<p><strong>Bulgarian Split Squats.<\/strong> One leg in front, the back foot elevated. Trains the single-leg strength you need for running. It also balances out differences between left and right.<\/p>\n<p><strong>Single-Leg Hip Bridge.<\/strong> Lie down and push your hips up with one leg. Isolates and activates the glutes, and can be done at home without equipment.<\/p>\n<p><strong>Calf Raises.<\/strong> Boring, but effective. Strong calf muscles and a resilient Achilles tendon are the rubber band effect from the last section. Also effective single-legged.<\/p>\n<p><strong>Pallof Press.<\/strong> You press a band or cable in front of your chest forward and resist the pull to the side. This trains your core against rotation, exactly the stability that keeps your midsection calm while running.<\/p>\n<div style=\"background:#F7F9E4;border:1px solid #eef0d8;border-radius:8px;padding:16px 20px;margin:24px 0;\">\n  <strong style=\"color:#1a2a2e;\">Tip:<\/strong> Train heavy and short rather than light and long. Three to six repetitions with a decent weight stimulate your nervous system without building a lot of muscle mass. Long sets with 15 or more repetitions only cost you energy that your legs will then lack during running.\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Combining Strength and Running<\/h2>\n<p>The most common concern among hobby runners: how to fit strength training into your week. The answer is more relaxed than you think. Two sessions of 30 to 40 minutes are enough. You don&#8217;t need a gym subscription or two extra hours.<\/p>\n<p>The order in your daily routine is important. Schedule strength training on a day with a relaxed or no running session. If both happen on the same day, do the harder stimulus first and the relaxed one afterwards. A heavy strength training session directly before an important tempo session will drain your freshness. Those who <a href=\"https:\/\/www.inspiredbysports.com\/en\/?p=60594\">periodize<\/a> their week properly plan strength and running so that they complement each other instead of hindering each other.<\/p>\n<p>In the last ten days before a competition, you significantly reduce your strength training. A short, relaxed session keeps the stimulus alive without bringing fatigue to your legs.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">The Bulk Myth<\/h2>\n<p>Many runners avoid strength training for one reason: they fear becoming heavy and inflexible. This concern is understandable but unfounded. Building muscle mass is hard, targeted work over many months, with a high training volume and a calorie surplus. Two short, heavy sessions per week don&#8217;t meet any of these conditions.<\/p>\n<p>What really happens: you get stronger without becoming visibly more muscular. The strength gain in the first few months comes almost entirely from your nervous system, not from thicker muscles. Even if you gain one or two kilos of muscle, they are in the right places and pay off with every step.<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);\">\n<h2 style=\"line-height:1.5;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to expand the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How often should I do strength training as a runner?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Two sessions per week are the guideline. That&#8217;s enough to improve running economy without taking away from running recovery. During intense competition phases, one session per week may be sufficient to maintain strength.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Will strength training make me slower because I&#8217;ll gain weight?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">No. Two short sessions per week barely build any mass. Strength gains come primarily through the nervous system. Several reviews of studies on running economy show that it improves without runners gaining measurable weight.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Do I need a gym or can I do it at home?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Much can be done at home. Single-leg hip bridges, calf raises, split squats, and core exercises require no equipment. For heavy squats and deadlifts, a barbell or decent dumbbells are sensible. A resistance band covers the basics well.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Can I do strength and running training on the same day?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Yes, with the right order. Place strength training on a day with easy running. If both happen on the same day, do the more important session first. A heavy strength training directly before a hard tempo session robs you of freshness.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> When will I notice the effect on my running?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">The first effects usually appear after six to eight weeks of regular training. Initially, you&#8217;ll feel more stability on tired kilometers. Measurable improvements in running economy take some patience but last.<\/div>\n<\/details>\n<\/div>\n<style>\ndetails summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}\ndetails[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\ndetails summary:hover{color:#00D4D4 !important;}\ndetails[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:12px;\">\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Read more<\/div>\n<p><a href=\"https:\/\/www.inspiredbysports.com\/en\/marathon-tapering-what-the-final-weeks-before-the-race-bring\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Marathon Tapering: What the Last Weeks Before the Race Bring <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/en\/calisthenics-2026-hypertrophy-without-equipment-studies\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Calisthenics 2026: Hypertrophy Without Equipment <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/en\/animal-flow-the-full-body-workout-from-movement-biology\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Animal Flow: The Whole-Body Training from Movement Biology <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/en\/cocodona-splits-pacing-lessons-women-record\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Cocodona Splits: Pacing Lessons from the Women&#8217;s Record <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/en\/le-mans-playbook-how-race-drivers-build-endurance\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;\">Le Mans Playbook: How Racing Drivers Train Endurance <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<p style=\"text-align:right;color:#868e96;font-size:0.85em;margin-top:48px;font-style:italic;\"><em>Image source: AI-generated (May 2026), C2PA certificate embedded in image<\/em><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Strength training makes runners faster without adding an extra kilometer. Six exercises for glutes, core, and stability, and how two sessions per week\u2026<\/p>","protected":false},"author":84,"featured_media":66632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"Strength Training for Runners: 6 Moves for Better Economy","_yoast_wpseo_metadesc":"Boost your running economy by 2\u20118% with strength training. 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