The Big Mistake Runners Make in the Gym

And yes, strength training actually makes you faster…

Every runner goes through that phase where you’re like “ok cool, guess I just need more miles.”

Like more miles magically means more speed.

Then it just doesn’t work. At a certain point you’re not getting fitter, you’re just getting tired and your legs start moving like soggy cardboard.
Not ideal.

Here is the twist that no one wants to hear.
Running more isn’t what makes you faster.
Getting strong in the gym does.

And most runners genuinely treat the gym like it’s going to ruin their life. They avoid it or if they do go, they do whatever random circuit pops into their head that day. That is the actual problem.

Do not be ‘strong ish’. Be strong.

The usual ‘runner in the gym’ session that I see, goes like this:
walk in, Do a couple machines, Maybe a plank to feel productive, Maybe a few lunges because that’s legs and legs are for running, then they leave

If they actually enjoy the gym then they end up lifting like they’re a bodybuilder. Slow reps, loads of volume, zero intent behind it.
Or the absolute classic “I do not want to get bulky” excuse so they never touch anything heavier than a kettlebell the size of a milk carton.

Let me be blunt.
Runners are not bad at strength training but their strength training is bad.
If you want speed, you need strength that carries over to running. Not random influencer nonsense.

Why strength training works

I am not going full coach mode here. Just laying out the basics that actually matter. Stronger legs means stronger push off which leads to being faster. Better strength gives you better running economy so you use less energy to hold the same pace. Basically free speed. And strong glutes, hamstrings, calves keep you from breaking down every few weeks. That alone is worth it, no one likes an injury.

What runners should really be doing

Two things matter most.  Lift heavy for a few reps. Do explosive stuff with actual intention.

The lifts that actually help running:
- Squats
- Split squats
- RDLs
- Hip thrusts
- Leg extension ( Extra important if your knees hate you.)

Explosive work:
- Box jumps
- Broad jumps
- Bounding
- Sled pushes
- Med ball throws

Sprinters do all this for a reason. Runners should steal their tricks.

Posterior chain and calves matter more than people realise.

Your calves take insane load when you run. If they are weak, you will know about it. And then core wise, forget the crunchy stuff. Think about staying stable when you are tired. That is what matters.

Fitting strength into the week so your legs do not hate you

You do not need to live in the gym. Two solid sessions is plenty. Here’s 3 solid rules for you to begin with

1. Put strength on easy run days. Do not lift heavy before speed days

2. Forty five minutes is more than enough. Quality beats quantity.

3. Do not train to failure because runners need freshness not bragging rights

Simple weekly setup

Mon strength plus easy run
Tue intervals
Thu strength
Sat long run

Everything else is easy miles or recovery. That is it.

The takeaway

Strength training does not slow runners down.
It makes you faster, smoother, safer, and way more consistent.
The runners who get this right are the ones smashing PBs without destroying themselves every week.

Start simple. Stick with it. Your running will level up way faster than you expect.