The Strength Hack Every Runner Is Missing!

Stronger Strides: The Simple Science Behind Strength Training for Runners

Here at Gym Geek, we love a good data deep-dive but we also know you’re busy running, not leafing through journals. Below is the boiled-down, no-jargon version of why lifting weights is a game-changer for anyone who clocks miles, from parkrun first-timers to marathon regulars. And what better time to take a look at the science than after our new partnership with JH Running.

JH Running Strength & conditioning session at Gym Geek

Why Does Strength training help?

Running economy is sports-science speak for fuel efficiency. Picture two cars driving side by side at 60 mph: the one that uses less petrol for the same speed is more economical. In running, the “petrol” is oxygen.

• Research shows smart strength work can make you 2–4 percent more economical.

  What does that mean? If you run at 5 minutes per kilometer now, a 4 percent boost means you’d shave about 12 seconds off every kilometer without needing to push harder. That’s energy saved that you can use to run stronger later. Over a marathon distance, this adds up to roughly 8 and a half minutes faster just by being more efficient with the same effort.
  

• Durability matters.

  A 2025 study from Loughborough University found runners who added two gym sessions per week cut the oxygen cost of their stride by 2.1% after 90 minutes of running.

  Why does that matter: Your body does not get tired as fast as those who do not strength training during long runs, your legs stay fresher longer. The same study showed those same lifters could sprint 35 percent longer when fatigued compared to runners who didn’t strength train. So, when others are gasping near the end, you’ll have the energy to push on.
  

• Race-day speed improves.

  Other studies have found that combining strength and plyometric training led to a measurable improvement in 5-10km time trials equivalent to at least 2 minute to 3 minute faster per race. Remember all of these gains are before any increases in those which you would naturally see from your normal run training. So combine strength training with the improvements you see from a good running program and you will be setting PB's all year at the Weymouth Park run.
  

Demolishing the “Interference” Myth

For years, runners worried that lifting weights would clash with their endurance training, making them tired or slow. But research shows that if you space strength and running workouts by at least 3 hours and keep strength sessions to 2-3 per week, the interference disappears.

Injury insurance you can bank on

A major review covering 7,000 runners found those who stuck with lower-body strength training reduced injury risk by two-thirds. Further to this those runners doing even more than 1 gym session a week found that the extra day of strength exercises per muscle group per week lowered injury odds by around 4%. So, lifting isn’t just about speed and economy it’s about staying healthy and keeping miles on the clock.

Which Type of Strength Training Works Best?

Plan	What You Do	What It Means for You
Heavy Lifting	3–5 sets of 3–6 reps at 80%+ max (squats, deadlifts)	Makes running faster paces feel easier—think more power for race efforts
Plyometrics	Short, snappy jumps and hops (box jumps, bounds)	Tones up your legs’ ‘bounce’ for easier steady paces; saves energy on long runs
Mix & Match	One heavy day + one plyo day weekly	Best overall boost: you run faster and longer without extra fatigue

How to Slot It In

Frequency

• Off-season: 2–3 sessions weekly to build strength

• Race build-up: drop to 1–2 sessions to maintain, avoid extra tiredness

Key Moves (pick 4–5 per session)

• Squats or split squats

• Deadlifts or hip thrusts

• Calf raises

• Core plank variations

• Plyometrics: box jumps, skipping, bounds
  

Timing

Run first, lift later (leave at least 3 hours in between) so your legs aren’t tired for key runs.

The Quick Science Recap

• More force per stride: Stronger muscles mean each step requires less effort, like pushing a heavier object no longer feels harder.

• Springier tendons: Your Achilles get firmer from lifting, so they act like springs, giving you a tiny energy ‘boost’ every step.

• Brain-to-muscle efficiency: Strength training helps your nervous system select and fire muscle fibres more smartly, conserving energy.
  

Takeaway for Your Next Run

Adding just two well-planned gym sessions a week can:- Save you minutes, not seconds, on race day, Keep your running form crisp when fatigue hits, Slash injury risk so you stay on the start-line. Watch this space as Gym Geek and JH Running team up to bring professional sports science advice to runners in Weymouth and Portland.

Lift Heavy, Rest More, Get Leaner: Here’s How It Actually Works

Why Strength Training is Essential for Muscle Growth and Body Composition

When most people think of strength training, they picture powerlifters moving heavy weights for a few intense reps. While that’s certainly part of the picture, strength training in the lower rep ranges (typically 3–6 reps per set) offers a wide range of benefits that go far beyond raw power. It’s a foundational tool for anyone looking to build muscle, improve body composition, and achieve a strong, athletic physique — regardless of experience level.

In this article, we’ll break down why strength rep ranges matter, how they contribute to hypertrophy and body composition, and why rest periods are crucial for maximising results.

What Are Strength Rep Ranges?

Strength-focused training involves performing sets in the range of 3 to 6 reps using heavy loads, typically 80–90% of your one-rep max (1RM). This rep range is optimal for building maximal strength, which refers to your ability to produce force — or in simpler terms, how heavy you can lift.

Unlike traditional hypertrophy training (8–12 reps), which focuses more on creating muscle fatigue and metabolic stress, strength training is all about quality reps under heavy load with precise form and intent.

How Strength Training Supports Muscle Growth (Hypertrophy)

While hypertrophy is often associated with higher reps and moderate weights, strength training plays a key — and often overlooked — role in muscle development. Here's how:

1. Greater Motor Unit Recruitment

   Strength training activates high-threshold motor units, which consist of larger, more powerful muscle fibres. These fibres are harder to recruit during lighter sets, but they have the most potential for growth when trained consistently.
   

2. Progressive Overload Potential

   Getting stronger allows you to lift heavier weights across all rep ranges. This makes your moderate and high-rep hypertrophy work more effective, because you’re able to apply greater overall tension to the muscles — a key factor for growth.

3. Dense Muscle Development

   Strength training tends to produce thicker, denser muscle tissue, which contributes to a more solid and athletic appearance. It’s not just about size — it’s about quality muscle that performs as well as it looks.
   

Body Composition Benefits of Strength Training

Improving your body composition means increasing muscle mass while reducing body fat. Strength training plays a vital role in this transformation:

• Increased Muscle Mass: Even though strength training uses lower reps, the intensity of the work stimulates muscle growth, particularly when combined with a calorie-appropriate diet and recovery strategy.

• Functional Aesthetic Changes: Because strength work promotes deeper muscle recruitment and development, it helps shape your body in a balanced, symmetrical, and athletic way — especially when paired with unilateral and accessory exercises.

• Improved Training Efficiency: Strength training supports all other styles of training. The stronger you are, the more effective your conditioning, hypertrophy, and even mobility work becomes.
  

Why 2–3 Minute Rest Periods Matter

One of the most common mistakes people make when doing strength training is not resting long enough between sets. Unlike high-rep workouts, strength sessions require your nervous system to be fully recovered to maintain performance.

Here’s why rest is critical:

• Maximizing Output: Strength work relies on high force production. Short rest doesn’t allow your body to recover ATP (your energy currency), which leads to weaker lifts and compromised form.

• Reducing Injury Risk: Fatigue under heavy loads can lead to technical breakdowns — a recipe for strain or injury. Full rest helps maintain focus and execution on every rep.

• Quality Over Quantity: Longer rest ensures each set is performed at the highest possible intensity, which is key when working with heavy weights.

Aim for 2–3 minutes of rest for your main strength lifts, and 60–90 seconds for lighter accessory movements.

Takeaway: Strength is the Foundation

Building strength is one of the most efficient ways to enhance your physique, performance, and long-term fitness. By training in lower rep ranges, focusing on compound lifts, and honoring proper rest periods, you’re setting yourself up not only to lift heavier weights but to build more muscle, reshape your body, and train more effectively overall.

Whether you're a beginner or a seasoned gym-goer, integrating strength training into your routine is a smart, sustainable path toward long-term progress.

Unlock Your Best Body: The Science-Backed Guide to Periodisation for Max Muscle and Strength Gains

Periodisation for Strength and Muscle

When it comes to building muscle or increasing strength, there are countless training methods to help you achieve your goals. While sticking to straightforward sets of 8-12 reps might produce decent results, it’s unlikely to be the most effective approach for maximising muscle growth, strength, and fat loss over the long term.

Enter periodisation—a key strategy that allows you to focus on different fitness aspects at different times, preventing you from spreading yourself too thin and compromising progress. By organising your training into structured phases, you can optimise performance, achieve long-term goals, and keep yourself motivated.

What Is Periodisation?

Periodisation is the process of planning and structuring your training to meet long-term objectives. By adjusting variables like training frequency, intensity, and volume, you can peak at the right time and sustain performance, aesthetic improvements over time. Think of it as a roadmap for your fitness or athletic journey, whether you’re training for a specific event like hyrox or simply aiming to build strength, muscle and improve fat loss.

For example, Olympic athletes often follow four-year training cycles to prepare for the Olympic Games, ensuring they’re in peak condition when it matters most. These long-term plans, known as macro-cycles, are broken down into three key phases: macro-cycles, meso-cycles, and micro-cycles. Let’s dive deeper into each of these phases.

The Macro-Cycle

A macro-cycle is the longest phase, typically spanning a year or more. It focuses on all aspects of training to achieve optimal results over the course of the year. No single rep scheme is universally ideal—different rep ranges serve different purposes. During a macro-cycle, you’ll dedicate specific periods to different training focuses, rep schemes such as strength, power, or muscular endurance, with each phase building on the last.

Think of this as the “zoomed out” view of your training year, like switching your calendar from a monthly to a yearly view.

The Meso-Cycle

A meso-cycle is a shorter phase, lasting a few weeks to a few months, and focuses on a specific training aspect, such as muscle conditioning, hypertrophy, or strength. Each meso-cycle consists of multiple micro-cycles and builds on the progress made in the previous phase. For example, a muscle conditioning phase might involve lighter weights and higher reps (those of you on the Peach Lab program are likely experiencing this phase right now). While this phase isn’t the most optimal for muscle growth, it improves oxygen and nutrient delivery to the muscles, enhancing recovery and setting the stage for the more intense muscle-building phases to come.

Additionally, this phase strengthens the cardiovascular system, reducing the risk of muscle failure due to cardio fatigue rather than muscular fatigue. In essence, the muscular endurance or high-volume phase lays the groundwork for the months ahead, helping you smash plateaus and optimize both muscle growth and strength phases later in the year.

The Micro-Cycle

The micro-cycle is the shortest phase, typically lasting a week or even just a single training session. It’s designed to deliver a specific stimulus to the muscles. Within a meso-cycle, you’ll have multiple micro-cycles, each with slight adjustments to keep progress on track.

For example, during a strength phase, the exercises might remain the same, but the reps and sets could change weekly. Week 1 might involve 3 sets of 8 reps of a hip thrust, while Week 2 could progress to 4 sets of 8 reps—ensuring you lift more total volume week after week. (Exercise volume is calculated as sets x reps x weight lifted.)

Alternatively, a common adjustment in a micro-cycle—one many of you reading this would have done—is simply adding a small amount of weight to the bar each week. This is why we always encourage you to track all your gym sessions, so you can ensure you’re progressing consistently on a weekly or bi-weekly basis. Below is a diagram that will hopefully help you picture this all.

Peach Lab Macro-Cycle

Next is the macro-cycle we’ll be using at Gym Geek this year for our Peach Lab program. If you’re on our Group training program, we’ll be sharing the macro-cycle soon.

Phase 1: High Volume (Muscular Endurance)

• Duration: 8 weeks

• Focus: Build muscular endurance and work capacity

• Training Style: High-volume, lower-intensity workouts

  
  

Phase 2: Muscle Hypertrophy

• Duration: 8 weeks

• Focus: Maximize muscle growth

• Training Style: Moderate reps with moderate to heavy weights

  
  

Phase 3: Hybrid (Hypertrophy + Strength)

• Duration: 8 weeks

• Focus: Transition to strength while maintaining muscle mass

• Training Style: Combines hypertrophy and strength training

  
  

Phase 4: Strength

• Duration: 8 weeks

• Focus: Maximize strength and power

• Training Style: Low reps with heavy weights

  
  

Phase 5: Undulating (Mixed Focus)

• Duration: 8 weeks

• Focus: Prevent adaptation and maintain gains

• Training Style: Mixes high-volume, hypertrophy, and strength workouts
  

Why Periodise Your Training?

Periodisation helps you become a well-rounded athlete, capable of excelling in various ways. It ensures you’re prepared for different challenges while still looking and feeling your best. By following a structured plan, you can avoid plateaus, reduce the risk of overtraining, and make consistent progress.

My biggest piece of advice? Stick to a well-designed, periodised program, stay consistent, put in the effort, and be patient. Building muscle and gaining strength is a long-term process—especially as you become more advanced those newbie gains you experienced in your first few months soon dry up and that’s where clever programming becomes more important. If you need help getting your head around this, don’t hesitate to ask one of us!

What’s Next?

In the next blog post, we’ll dive into rest times between sets and what exercise intensity actually means. Spoiler alert: sweating buckets and feeling completely knackered isn’t necessarily a sign of effective training. We’ll break down how to gauge intensity properly and why rest periods can be important for maximising your results. Stay tuned!