Should Runners Lift Heavy or Light Weights?

Step into any gym and you’ll notice runners and athletes using very different approaches to strength training.

Some load up the barbell for a few heavy reps, while others focus on lighter weights or resistance bands with higher repetitions. So, which approach is best for runners?

The quick answer: The most effective strength program is the one you can stick to consistently.

But if you’re chasing both strength and performance gains, the evidence leans toward lifting heavier weights. Let’s break it down.

Why Strength Training Matters for Runners

First things first: any strength training is better than none. Countless studies show that resistance training helps build lean muscle, improves metabolic health, and supports everyday function. For runners specifically, the benefits go even further:

• A 2022 study in the Scandinavian Journal of Medicine & Science in Sports found that just 10 weeks of combining running with strength training improved 2K run times and extended time-to-exhaustion in a max-effort test.
• A 2025 study in Medicine & Science in Sports & Exercise showed that runners who added strength and plyometric work twice per week performed better in high-intensity run tests compared to those who only ran.
• Other research highlights improved running economy at lower intensities, meaning you can run at the same pace while expending less energy.
• A 2022 review in Sports confirmed that lower-limb resistance training enhanced both running economy and performance.

Bottom line: strength work boosts endurance performance.

Heavy vs. Light Weights for Strength

When it comes to building strength, heavier loads tend to come out on top.

Research consistently shows that lifting a higher percentage of your one-rep max creates greater strength gains compared to lighter weights even when both groups train to fatigue.

• A 2017 systematic review showed that loads over 60% of 1RM led to more strength improvements than lighter loads.
• A 2023 review in the British Journal of Sports Medicine pushed that threshold even higher, noting the greatest gains came from lifting over 80% of 1RM.

Translation: Heavy lifting is the most efficient way to maximize strength, though lighter training still builds muscle and has its place.

Heavy vs. Light Weights for Running Performance

Looking at running performance specifically, research is a bit more limited, but still informative.

• A 2024 systematic review examined middle and long-distance runners and found that high-load lifting and combined programs (heavy lifting plus plyometrics) produced the biggest improvements in performance.
• Plyometric training alone did not outperform heavy strength training, but combined approaches often added extra benefits.

Translation: If your goal is to get faster and more efficient, heavy lifting or combining heavy training with plyometrics appears more effective than sticking with light weights.

Strength Training and Injury Prevention

Interestingly, most research has not found a direct link between general strength levels and injury prevention in runners. However, targeted programs do show promise.

One study on “foot core” training, which used bodyweight and banded exercises like toe taps, single-leg balance, and resistance band foot abductions, cut injury risk by more than half over one year.

Translation: Heavy lifting might not directly reduce injuries, but lower-load, focused routines can play a role in prevention.

Things to Consider

Most strength training research focuses on men, so more studies are needed on women. Still, existing evidence suggests similar results. The bew lifters may feel hesitant about heavy weights. Concerns about form and injury are valid, so starting with lighter loads or guided instruction is wise.

Ultimately, the best program is the one you enjoy and commit to regularly whether that’s barbells, dumbbells, resistance bands, or bodyweight.

As one group of researchers summed up: resistance training in any form is better than none, and runners shouldn’t feel discouraged if heavy lifting isn’t the right fit.

The Takeaway

For runners, strength training is non-negotiable. Light weights, bands, and bodyweight moves can help with targeted injury prevention, but if your goal is to maximize strength and boost running economy, heavier lifting provides the biggest payoff.

The key is finding a program you’ll stick with, so you can consistently reap the benefits.