Strength Requirements For Running
Eike Prehn
01/07/2025
Running performance and injury prevention rely on a well-balanced combination of muscular strength, power, endurance, and neuromuscular control. Optimising these factors enhances efficiency, reduces injury risk, and supports long-term performance improvements.
The table below outlines evidence-based strength recommendations for elite runners, designed to enhance performance and minimise injury risk.
Strength to Bodyweight Ratios for Runners
| Exercise | Strength to Bodyweight Ratios for Runners | Reference |
|---|---|---|
| Squat (1RM) | 1.5x Bodyweight (Distance Runners) 2.0x (Sprinters) | O’Brien et al., 2009 |
| Deadlift (1RM) | 1.5-2.0x Bodyweight | Wisloff et al., 2004 |
| Single-Leg Calf Raise | 25+ reps per leg | Dorn et al., 2012 |
| Nordic Hamstring Curl | Controlled eccentric | Petersen et al., 2011 |
| Plank Hold | Greater than 90 sec | Fredericson & Moore, 2005 |
| *Recommendations based on research and elite runner benchmarks |
Practical Takeaways for Runners
- Strength train at least 2x per week
- Prioritise hip, calf, and core strength
- Implement plyometrics (e.g., bounding, single-leg hops)
- Maintain a balanced strength-to-bodyweight ratio to enhance performance while minimizing injury risk.
Want help with reducing those niggles and enhancing your performance?
Book an appointment today with Eike to get a personalised assessment and individualised exercise plan.
