If you’re a runner in Wichita or anywhere else, you’ve probably heard some version of this:

• “Don’t lift heavy.”
• “Stick to light weights and high reps.”
• “You’ll ruin your endurance.”

Last week, we talked about the interference effect — and how unless you’re an elite athlete specializing in a single sport, it likely doesn’t apply to you.

So naturally, many runners thought:

“Since I’m an endurance athlete, I should lift lower weight and higher reps.”

Wrong again, runners.

Let’s break down why.

The Problem with Light Weights and High Reps for Runners

High-rep, low-weight lifting leans into what you’re already good at: endurance.

Running is already a submaximal force repeated thousands of times. Every step is a relatively low-force contraction, repeated over and over again. Doing more low-load, high-rep strength work simply mimics the same stimulus.

You don’t need more of that.

What you need is something different.

You need strength.

What the Research Says About Heavy Strength Training and Running Performance

A large review of resistance training research found:

"Heavy resistance training (≥80% of 1RM, typically 3–6 reps per set) improves running economy and performance more than lighter, high-rep “endurance-style” lifting.”

Let’s translate that into what runners actually care about.

1. Improved Running Economy (2–8%)

Running economy means you use less oxygen and less fuel at a given pace. In simple terms:

• You get less tired.
• You go farther at the same effort.
• You hold pace more efficiently.

A 2–8% improvement in running economy is massive.

For comparison, those $275 carbon-plated race shoes? They improve running economy by about 4%.

Heavy lifting can match or exceed that.

2. Increased Time to Exhaustion

If you want to:

• Hold your pace longer
• Fade less in the final miles
• Feel stronger late in a race

Heavy lifting improves neuromuscular efficiency and force production. That means your body becomes better at producing the force needed for each stride — with less relative effort.

Result: You last longer before fatigue sets in.

3. Stronger Sprint Finish

Want to outkick someone in the final 100 meters of your 5K?

That finishing kick isn’t built from long, slow miles. It’s built from force production.

Heavy compound lifts like:

• Squats
• Deadlifts
• Split squats
• Step-ups

Train your nervous system to produce more force quickly — which directly translates to sprint performance.

What Heavy Lifting Will NOT Do

Let’s clear up some myths we hear every week in the clinic:

Heavy lifting will not:

• ❌ Make you bulky
• ❌ Ruin your aerobic gains
• ❌ Slow you down
• ❌ Require hours in the gym

For most runners, all it takes is:

• 2 days per week
• 30–40 minutes per session
• Focused on compound movements

That’s it.

Why Strength Training Makes You a Better Runner

Running builds endurance.

Strength training builds:

• Durability
• Efficiency
• Force production
• Injury resilience
• Performance

If you’re constantly dealing with aches, nagging injuries, or plateaued times, the answer is almost never “more running."

It’s smarter strength training.

Read more:
7 Strength Training Myths

The Bottom Line for Runners

If you want to become a stronger, fitter, faster runner:

• Stop mimicking endurance in the weight room.
• Lift heavy.
• Train force.
• Improve economy.
• Build durability.

The goal isn’t to be a powerlifter.

The goal is to be a more efficient, more resilient, and faster runner.

At Natural Wellness Physiotherapy in Wichita KS, we are here to help you run better. 

In addition to being the best physical therapy clinic in Wichita and Andover, we offer gait analysis, small group strength training sessions and performance testing. Schedule a call with us to see how we can best serve you!