Runners who strength train two or so times a week tend to get injured less and run more efficiently. Research found that strength training reduced sports injuries substantially, and that it improves running economy, meaning you use less energy at the same pace. As Dubai’s running season starts and Dubai Run approaches on 22 November, now is the right time to add it.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Many of the runners we coach only lift when they’re already injured. This guide explains why strength work deserves a permanent place in your week, which exercises matter most, and how to fit them around your runs.
Key takeaways
- Strength training reduced sports injuries to less than a third in a 2014 meta-analysis; stretching alone showed no clear effect.
- Strength training improves running economy and performance in middle- and long-distance runners.
- Focus on squats, lunges, hinges, calf raises, single-leg work and core.
- Two sessions a week is enough for most runners; one maintains gains during race weeks.
- Dubai’s cooler months are running season: build strength now.
Why should runners strength train?
A 2014 meta-analysis of randomised trials on preventing sports injuries found that strength training reduced injuries to less than a third, while stretching showed no clear benefit. Stronger muscles and tendons cope better with the repeated impact of running.
For performance, a 2018 systematic review concluded that adding strength training improves running economy, and can improve time-trial performance, in middle- and long-distance runners. In plain terms, you use less energy at the same pace, so you can run faster or further.
Will lifting make me heavy or slow?
No, not with a sensible programme. Runners usually lift moderate to heavy loads for low repetitions, two or so times a week, alongside their running. That builds strength and stiffness in the tendons without adding much bulk. Women in particular worry about this; our strength training myths article explains why it doesn’t happen.
Which exercises matter most for runners?
| Exercise | Why |
|---|---|
| Squat (goblet or barbell) | Leg and hip strength for every stride |
| Split squat or reverse lunge | Single-leg strength and balance |
| Romanian deadlift or hip hinge | Hamstrings and glutes, often weak in runners |
| Calf raises (straight and bent knee) | Calves and Achilles tendon take a lot of load |
| Step-ups | Running-specific single-leg strength |
| Side plank and dead bug | Trunk control |
How do I fit strength training around running?
- Two sessions a week in your base phase, ideally on easy-run days or rest days.
- Keep hard leg sessions away from your key runs: leave 48 hours before a long run or speed session if you can.
- Drop to one session a week in the final weeks before a race.
- Run first, lift later on the same day if your running is the priority.
How do you run safely in Dubai?
Run early in the morning or after sunset, even in the cooler months, carry water on longer runs, and stop if you feel dizzy, sick or develop a headache. The NHS lists these as signs of heat exhaustion. Our heat and hydration guide covers electrolytes and medicines that affect heat tolerance. Popular routes include waterfront promenades in Dubai Marina and Dubai Creek Harbour, Jumeirah’s beachfront and community parks; see our guides to JLT and JBR, Creek Harbour and Jumeirah.
Preparing for Dubai Run or the Fitness Challenge?
Dubai Run takes place on 22 November 2026, with 5 km and 10 km routes on Sheikh Zayed Road, as part of the Dubai Fitness Challenge (31 October to 29 November). Our 30-day DFC plan includes strength days that suit runners.
Can a personal trainer help runners?
Yes. We assess your movement and running history, then build a strength programme around your running plan, at home, in your building gym, at a partner gym or online. Our rehab-aware coaches can help you return to running after injury alongside your physio; see Rehab and Mobility. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want a strength plan built around your running? Our Health & Fitness professional-led team is here to help: call 0585722691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
How often should runners strength train?
Two sessions a week suits most runners, dropping to one in race weeks.
Does strength training make runners faster?
It improves running economy and can improve time-trial performance, according to a 2018 systematic review.
Does strength training prevent running injuries?
A 2014 meta-analysis found strength training reduced sports injuries to less than a third. It doesn’t remove all risk.
Should I lift before or after running?
If running is your priority, run first and lift later, or lift on a separate day.
Sources
- Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med, 2014
- Blagrove RC, et al. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med, 2018
- NHS: Heat exhaustion and heatstroke
- The National: Dubai Run and Dubai Ride 2026 dates
This article is general information, not medical advice. If you have a medical condition, are pregnant or take regular medicines, speak to your doctor before starting a new exercise programme. Prices are Being Fit’s published rates as of October 2026 and may change.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
