--- title: "Strength training for runners: benefits for endurance" description: "Krafttraining für Läufer: Erfahren Sie, wie regelmäßiges Krafttraining die Laufeffizienz und -geschwindigkeit verbessern kann, ohne übermäßige Muskelmasse aufzubauen. 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[ Kontakt ](https://move.mysports-rewards.com/meetings/msr/kennenlernen2?__hstc=17533670.b978daa7f5581ec334682b31d641bc10.1737447655662.1737707550886.1737710965682.10&__hssc=17533670.1.1737710965682&__hsfp=673283632&_gl=1*cwi7v2*_gcl_au*OTkwODY2MTgyLjE3Mzc0NDc2NTY.&hsLang=en) Jul 3, 2024, 11:12:52 AM # Strength training for runners: benefits for endurance ![Picture of Frederic - Move Republic](https://blog.moverepublic.com/hs-fs/hubfs/20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg?width=50&name=20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg) [ Frederic - Move Republic ](https://blog.moverepublic.com/en/author/frederic-steppat) Share: [linkedin-in icon ](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.moverepublic.com/en/kraftraining-fuer-laeufer) [Twitter icon ](https://twitter.com/intent/tweet?url=https://blog.moverepublic.com/en/kraftraining-fuer-laeufer) [pinterest-p icon ](http://pinterest.com/pin/create/link/?url=https://blog.moverepublic.com/en/kraftraining-fuer-laeufer) [facebook-f icon ](http://www.facebook.com/share.php?u=https://blog.moverepublic.com/en/kraftraining-fuer-laeufer) [envelope icon ](mailto:?body=https://blog.moverepublic.com/en/kraftraining-fuer-laeufer) Strength training for runners: benefits for endurance 1:22   Regular running is the best way to improve running performance. Unexpectedly, lifting heavy weights can also increase running efficiency and speed. #### Myth "Bulky Legs" Heavy weights do not lead to bulky legs and do not make runners slower. Strength and muscle size are not directly linked. You can develop stronger legs and improve cardiovascular performance without gaining much muscle mass. #### Increasing efficiency through strength training Studies show that runners achieve significant improvements in their running efficiency by training with 90% of their maximum weight and 1 to 4 repetitions. Plyometric training also offers benefits, but less than heavy lifting (Runners Connect -) (Well+Good). #### Optimal training Runners should lift heavy weights twice a week, with 2 to 6 sets per muscle group. Improvements can be expected after 8 to 10 weeks. Intense training sessions should be combined with speed training to ensure adequate recovery (Well+Good) (The Mother Runners). ### Summary Heavy strength training can improve the efficiency and speed of runners without building excessive muscle mass. A balance between running and strength training and rest periods is crucial. Keep moving! Frederic Steppat *Master of Arts - Prevention and Health Management* **Quellen:** - [Runners Connect](https://runnersconnect.net/) - [Well+Good](https://wellandgood.com/) - [The Mother Runners](https://themotherrunners.com/) ## Leave a comment:  ## Related posts [![](https://blog.moverepublic.com/hs-fs/hubfs/pushup.jpg?height=200&name=pushup.jpg) ](https://blog.moverepublic.com/en/kann-muskelverlust-eine-gewichtszunahme-vorhersagen?hsLang=en) ## [Can Muscle Loss Predict Weight Gain?](https://blog.moverepublic.com/en/kann-muskelverlust-eine-gewichtszunahme-vorhersagen?hsLang=en) ![Picture of Frederic - Move Republic](https://blog.moverepublic.com/hs-fs/hubfs/20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg?width=50&name=20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg) [Frederic - Move Republic](https://blog.moverepublic.com/en/author/frederic-steppat) Jun 4, 2024, 8:47:12 AM [ Read more ](https://blog.moverepublic.com/en/kann-muskelverlust-eine-gewichtszunahme-vorhersagen?hsLang=en) [![](https://blog.moverepublic.com/hs-fs/hubfs/AI-Generated%20Media/Images/The%20image%20depicts%20a%20serene%20morning%20scene%20in%20a%20cozy%20kitchen%2c%20bathed%20in%20warm%2c%20golden%20sunlight.jpeg?height=200&name=The%20image%20depicts%20a%20serene%20morning%20scene%20in%20a%20cozy%20kitchen%2c%20bathed%20in%20warm%2c%20golden%20sunlight.jpeg) ](https://blog.moverepublic.com/en/creatine-habits-and-sleep-the-science-backed-path-to-better-health?hsLang=en) [habit](https://blog.moverepublic.com/en/tag/habit), [help](https://blog.moverepublic.com/en/tag/help), [daily movement](https://blog.moverepublic.com/en/tag/daily-movement), [brain](https://blog.moverepublic.com/en/tag/brain), [health](https://blog.moverepublic.com/en/tag/health) ## [Creatine, Habits, and Sleep: The Science-Backed Path to Better Health](https://blog.moverepublic.com/en/creatine-habits-and-sleep-the-science-backed-path-to-better-health?hsLang=en) ![Picture of Dennis - Move Republic](https://blog.moverepublic.com/hs-fs/hubfs/DL_600x600.png?width=50&name=DL_600x600.png) [Dennis - Move Republic](https://blog.moverepublic.com/en/author/dennis-mysports-rewards) Jan 31, 2025, 7:45:00 AM [ Read more ](https://blog.moverepublic.com/en/creatine-habits-and-sleep-the-science-backed-path-to-better-health?hsLang=en) [![](https://blog.moverepublic.com/hs-fs/hubfs/healthyfoos.jpg?height=200&name=healthyfoos.jpg) ](https://blog.moverepublic.com/en/gesunde-gewohnheiten-tipps-f%C3%BCr-den-alltag-1?hsLang=en) ## [Healthy eating tips for everyday life](https://blog.moverepublic.com/en/gesunde-gewohnheiten-tipps-f%C3%BCr-den-alltag-1?hsLang=en) ![Picture of Frederic - Move Republic](https://blog.moverepublic.com/hs-fs/hubfs/20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg?width=50&name=20.%20Marz%202020%20Patrick_Lipke%2040%20copy.jpg) [Frederic - Move Republic](https://blog.moverepublic.com/en/author/frederic-steppat) Mar 27, 2024, 11:32:49 AM Part 4 of our series "Learn how to integrate healthy habits into your everyday life to improve your... 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