Why strength training is a runner’s (and every other sportsperson’s) best friend

Starting a new fitness chapter in midlife is incredibly energizing. Whether you’re discovering golf or running for the first time. It’s a great way to challenge your body and build a routine that supports your long-term health.

However, did you know that for those of us in our 40s, and beyond, if you want to run faster, hit a ball harder, and – most importantly – stay injury-free, strength training is your best friend.​

Why strength matters

In midlife, our bodies undergo natural changes, including a gradual decline in muscle mass and bone density. Strength training doesn’t just halt this process; it reverses it, making you a more resilient athlete.

1. Injury prevention: your joints

Each time your foot hits the ground, your body absorbs forces that can be 3 to 4 times your body weight. Without adequate muscle strength, that impact is shunted directly into your joints – your knees, hips, and lower back. By building stronger glutes, quads, and calves, you create a “shock absorption” system that protects your frame.

2. Greater speed and power

Strength training improves your movement economy. This means that your muscles become more efficient at using oxygen and energy. When your legs are stronger, each stride covers more ground with less effort. You move with intent and power.

3. Better form for longer

Have you ever noticed your form “slumping” toward the end of a long game, round of golf or run? That’s muscle fatigue. A strong core and upper back keep you upright, allowing your lungs to expand fully and preventing the postural collapse that leads to aches and pains and injury.

The “big four” exercises

To support your running (and your ability to pivot into tennis, hiking, or swimming), focus on movements that mimic athletic patterns:

1. Squats: Build essential power in the thighs and glutes.
2. Lunges: Improve balance and single-leg stability (vital, since running is essentially a series of one-legged hops!).
3. Glute Bridges: Activate the “engine room” – the muscles that drive you forward.
4. Planks: Create a stable chassis to support your spine and posture.

How to start a new sport or activity

No matter where you are, the best thing you can do is jump in and just start! But remember progress in midlife comes from consistency, not intensity.

I love running, so here is a suggested four-week “introduction to running” plan. Aim for two to three running sessions per week, interleaved with one to two strength sessions. This allows your connective tissue time to adapt.

Week 1:
5-minute brisk walk warm-up. Jog for 1 min, walk for 2 mins (repeat 8x). Finish with a 5-minute walk.

Week 2:
Warm-up walk. Jog for 2 mins, walk for 2 mins (repeat 7x).

Week 3:
Jog for 3 mins, walk for 2 mins (repeat 6x).

Week 4:
Jog for 5 mins, walk for 2 mins (repeat 4-5x).

Tip: Don’t worry about the pace! You should be able to hold a conversation. If you’re gasping for air, slow down.

Recovery

In midlife, recovery is as important as the workout itself. This is when your muscles repair and grow stronger.

• Prioritise sleep: It’s your body’s primary repair cycle.
• Active recovery: Try the yoga or Pilates on the platform they are perfect for opening up joints and muscles that may have stiffened from the new activity e.g. tight hips and hamstrings.
• Listen to your body: If something feels painful then stop. Its fine to feel tired muscles and a degree of discomfort – this will go, but not pain!

Final thoughts

Starting a new sport especially running in midlife is great for confidence and helping you to create a body that can do whatever you ask of it. By pairing your new sport with movement under resistance, you will be building a stronger foundation, that will give you the confidence and energy to thrive in every part of your life.

Combining cardio with strength creates the perfect balance – mentally and physically.