- 06/03/2025
Team NEB
Dispelling Myths Around Strength Training in Running
Dispelling Myths Around Strength Training in Running: Insights from Dr. Nakul Kumar
Strength training has long been misunderstood in the running community, with many athletes and coaches believing in outdated approaches to training. To set the record straight, we spoke with Dr. Nakul Kumar, a strength and conditioning coach with a PhD in Strength and Conditioning from Cardiff Metropolitan University's School of Sport and Health Science, UK. In our discussion, we tackled some of the most prevalent myths surrounding strength training in running and uncovered the science behind effective training practices.
Myth #1: VO2 Max is the Sole Predictor of Running Performance Reality: VO2 Max is Important, but Not the Only Factor
Many runners believe that a high VO2 Max (the body's ability to utilise oxygen during exercise) is the ultimate determinant of running success. While VO2 Max is an important measure that is trainable and adaptable—not a fixed quality-, Dr. Nakul emphasized that it is not the only factor that underpins running performance. Another important factor to consider is running economy, typically defined as the energy demand for a given velocity of submaximal running. Research has even suggested that running economy might be a better predictor of performance than VO2 Max in elite runners who have a similar VO2 Max.
We also explored the correlation between VO2 Max and marathon times, highlighting that correlation does not imply causation. Yes, the marathon runners have a high VO2 Max, well above the average person, and it is undoubtedly a huge contributor to their running success. However, that doesn’t imply that any individual with a high VO2 Max will have a fast marathon time. It’s important to understand that VO2 Max is one of the qualities that underpins middle- and long-distance running performance. It can be trained through various modalities (e.g., running, cycling and rowing), but its eventual transfer to performance comes from doing more of the specific task i.e., in this case, running.
Myth #2: Strength Training Needs to Be Sport-Specific Reality: General Strength Qualities Transfer Across Sports
A common misconception is that strength training should exactly mimic running movements. However, Dr. Nakul explained that the point of strength and conditioning is to improve the general physiological qualities that underpin performance, and transfer to the sport will come from doing more of the actual sport itself.
Appropriate strength training focuses on developing qualities of muscular strength, power output, stretch shortening cycle efficiency and also resilience, which then translates into better running efficiency and reduced risk of injury. Runners can benefit from traditional weightlifting exercises such as squats and deadlifts, and even utilise gym-based machines, without needing to try and replicate running motions in the gym.
Myth #3: Strength Training Increases Injury Risk
Reality: Strength Training Protects Joints and Increases Bone Density
Some runners fear that strength training could lead to injuries or joint issues. However, the reality is quite the opposite. Dr. Nakul emphasized that appropriately prescribed strength training helps to protect the joints, improves bone density and reduces risk of running-related overuse injuries. Increases in strength tend to be larger when using heavier external load, and stronger muscles help to protect the joints from impact forces associated with running. Additionally, the high mechanical loading from heavy strength training can also induce positive adaptations in the tendons, ligaments and bones, resulting in better joint health.
Myth #4: High Repetitions (15+) Are Essential for Strength Gains
Reality: Low Reps with Heavy Loads Are More Effective
A prevalent myth in the fitness world is that runners should focus on high-rep (15+ reps) training for strength endurance. Dr. Nakul debunked this, explaining that strength training should focus on lower repetitions with heavier loads.
To get the most out of strength training for running, Dr Nakul recommends:
>> Training with loads over 80% of 1RM (~8 rep max), as they might have a more significant effect on running economy compared to using lighter loads, with some research even recommending loads > 93% of 1RM.
>> With these training loads, one does not need to be training to failure. A simple and effective approach to start, would be to do 4-5 reps per set with 3 reps in reserve (so stopping 3 repetitions away from failure).
This approach ensures that runners build strength without accumulating excessive fatigue.
Myth #5: Runners Need Complex Strength Programs
Reality: Simplicity is Key – Heavy Strength Training, Plyometrics, and Isometrics
Many athletes fall into the trap of overcomplicating their strength training with unnecessary exercises. Dr. Nakul stressed that runners just need to focus on three essential components:
1) Heavy Strength Training – Builds overall neuromuscular strength.
2) Plyometrics – Improves stretch shortening cycle efficiency (the muscle action that drives performance of activities like running and jumping), thereby enhancing power output and rate of force development.
3) Isometrics – Elicits positive adaptations in muscular strength and connective tissue properties. By focusing on these three pillars, runners can improve performance without unnecessary complexity.
Final Thoughts: Embracing Strength Training for Better Running
The misconceptions around strength training in running have persisted for too long, limiting many runners from reaching their full potential. Dr. Nakul Kumar’s insights reveal that incorporating structured strength training enhances performance, reduces risk of injuries, and improves overall running efficiency.
Runners who embrace these principles will not only run stronger and faster but also extend their longevity in the sport. The key takeaway? Lift heavy, train smart, and keep it simple.
The thing that most people tend to struggle with when it comes to strength training is knowing what to do, how much to do and how often. This led to Dr Nakul Kumar and Coach Tom Hales starting ‘Un-Trainable’. Delivered through the coaching app, Un-Trainable is a perfectly dosed and uncomplicated strength and fitness programme, where you have access to a like-minded community and support from two coaches with a wealth of experience.
