If you want to start running, or enjoy running more, strength training matters.
But not just any strength training.

There are different ways to build strength, and understanding the difference can completely change how your body feels when you run.

 

Not all strength training is the same

Strength training is not one single thing.

One type of strength training focuses on power and load, often in mid-range positions where muscles are strongest. This is where you lift heavier weights, usually through a smaller part of the movement. It’s effective, especially for building muscle power and muscle volume.

Another type of strength training focuses on strength through range, being able to move your joints freely and control that movement with strength. This means having enough strength at the beginning, middle, and end of a movement, not just where the muscle feels strongest.

This second approach is where Pilates fits in.

In the way I teach Pilates, the focus is on:

  • Full range of motion
  • Joint freedom combined with control
  • Strength that supports how the body actually moves

Yes, some Pilates exercises load the muscles more in mid-range, but the overall focus is on moving well through the whole movement, not just lifting heavy.

This can be a very effective place to start.

When your joints move more freely and your body learns how to control movement, it becomes much easier, and safer, to progress into heavier strength training. In other words, moving better first often makes heavier training more effective later.

That’s why I often recommend a combination of Pilates and heavier strength training if your goal is to feel strong and good in your body.

 

Why strength training is essential for running

Running is very different from walking.

When you walk, you usually have two feet on the ground at the same time. Your weight is shared, and the movement is relatively controlled.

When you run, that changes completely.

Running is a series of single-leg landings.
Every time you land, one leg has to take:

  • Your full body weight
  • Plus additional force from the impact of landing

On top of that, you’re not just placing your foot down, you’re slightly airborne between steps. That means each landing requires strength, balance, and control.

To manage this well, your body needs:

  • Pelvic stability
  • Core control
  • Hip strength
  • Good coordination

If the pelvis drops or shifts too much on one side, the load often gets transferred elsewhere, commonly to the knees, hips, or lower back. Over time, this can lead to irritation, overload, or injury.

When you are stable, you:

  • Use less energy
  • Move more efficiently
  • Reduce unnecessary stress on joints and tissues

Strength training helps your body absorb and control the forces of running, instead of letting them accumulate where they don’t belong.

 

Strength before, and alongside, running

If your goal is to start running, strength training should come before, or at least alongside, your running.

Giving your body time to prepare makes a huge difference in how enjoyable running feels.

If I were advising someone who wants to start running, I would recommend:

  • Spending about one month focusing primarily on strength
  • Strength training 2–3 times per week

If your goal is improvement, three sessions per week is ideal.
For maintenance, twice per week is usually enough.

A simple and effective structure could look like:

  • Pilates-based strength training once per week
  • Heavier strength training once per week
  • Running sessions added gradually

This combination helps your body cope with the demands of running while reducing the risk of overload.

 

Why strength matters even more after 40

If you’re 40+, strength training becomes even more important.

You may have been able to start running without preparation in your 20s or early 30s, and get away with it. But muscles don’t respond in the same way over time, especially if strength training hasn’t been part of your routine.

Without regular strength work, it’s common to lose:

  • Muscle strength
  • Muscle power
  • Stability around the pelvis, hips, and core

And these are exactly the areas that matter most for running.

Before starting to run, or before increasing how often you run, it’s worth spending time strengthening:

  • Pelvic floor
  • Core stability
  • Hip strength
  • Back support

This preparation doesn’t just prevent injury — it makes running feel better.

 

You don’t need to do everything alone

Many people hesitate because they’re unsure:

  • Which exercises to do
  • How often to train
  • Where they should feel the work

That’s completely understandable.

Getting guidance from a professional, a physiotherapist or a knowledgeable trainer, can make a big difference. You don’t need endless hours in the gym. What matters is the right focus, tailored to what your body actually needs.

A small, consistent investment in the right kind of strength work can dramatically improve how your body handles running, now and in the long term.

 

Stronger support means better runs

When your body is prepared, running becomes easier, more efficient, and far more enjoyable.

Strength training isn’t something you add after problems appear.
It’s something that helps you keep running, with confidence, for years to come.

-Astrid-