Forget your squat PR for a moment. The most valuable skill you can develop in the gym might be consistency. We recently covered how to organize your running and lifting sessions in “How to balance running and lifting without burning out,” and now there’s another reason to keep strength work on your schedule. “Why do runners get so many injuries? And does strength training really make a difference?” explains that aerobic fitness can improve within two weeks, but tendons often need at least 12 weeks of consistent loading to grow stronger, and bones may take months or years to adapt. The gap can lead to runners increasing their mileage faster than their tissues can handle. So can lifting help close it? Evidence is mixed. A recent meta-analysis found no overall reduction in running injuries from strength programs, but many participants had poor adherence. Supervised programs, which likely encouraged better consistency, did show positive results. Regardless of injury prevention, strength training has also been shown to improve running economy. The article recommends calf raises, split squats, and deadlifts with relatively heavy weights for sets of five or six reps, along with some plyometrics. That advice lines up with “10 Common Running Injuries: Prevention and Treatment,” which recommends strengthening exercises for problems such as shin splints, Achilles tendinopathy, and plantar fasciitis. If running is your main priority, start with a manageable lifting routine you can repeat each week, and build up gradually. Consistent, sustainable sessions may serve you better than an ambitious workout you only do when the stars align.

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