If you’re a runner in Wichita or anywhere else, you’ve probably heard some version of this:
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.
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.
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.
Running economy means you use less oxygen and less fuel at a given pace. In simple terms:
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.
If you want to:
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.
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:
Train your nervous system to produce more force quickly — which directly translates to sprint performance.
Let’s clear up some myths we hear every week in the clinic:
Heavy lifting will not:
For most runners, all it takes is:
That’s it.
Running builds endurance.
Strength training builds:
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
If you want to become a stronger, fitter, faster runner:
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!