Winter is settling in, the days are shorter, and for many runners this season becomes the “off-season.” The race calendar quiets down, motivation can dip a bit, and the temptation to simply maintain easy miles—or take a long break—can grow strong. But at No Finish Line Fitness, we view winter as one of the most valuable times of the entire running year. Why? Because it gives us the perfect window to build strength, durability, and the foundation that leads to stronger, healthier running when spring rolls back around.
At NFLF we coach runners from teens to retirees, and one thing is true across the board: strength training is not optional for resilient, long-term running. It is essential. But just like vigorous training, “strength training” can sound intimidating if your mind jumps to barbells crashing, heavy squats, or CrossFit-style workouts. The reality is much more approachable—and far more beneficial—when done correctly and appropriately for your body.
Why the Off-Season Is Perfect for Strength Work
During race season, runners are consumed with mileage, speed sessions, long runs, and recovery. Adding structured strength on top of high-volume running can be difficult, and often something has to give. But in the winter, that pressure eases. Lower weekly mileage creates room for strength work without tipping your body into overload.
Think of off-season strength training as “building the runner you want to race with later.” We build stronger connective tissue, improve joint stability, develop more efficient movement patterns, and forge muscle strength that converts into improved performance when the miles ramp back up. The winter work is what helps prevent the spring injuries.
What Strength Training Should Look Like
Just like vigorous workouts, strength training must be individual-appropriate. A 20-year-old collegiate runner and a 70-year-old masters runner can both train with resistance, but the load, tempo, range of motion, and exercise selection will vary tremendously. What stays the same? The value.
Strength training for runners is not about bodybuilding or lifting the heaviest weight. It’s about:
- Developing power and stability through the hips
- Improving core strength to maintain posture during long miles
- Supporting knee and ankle integrity
- Building resilience so small weaknesses don’t become big problems
And yes, form matters as much for the seasoned athlete as the new runner. When we introduce kettlebells, deadlifts, lunges, or single-leg strength work, we always begin with technique. Off-season is the perfect time to slow down, learn the movement patterns, and gradually build intensity. That “slow now, fast later” approach leads to meaningful improvement without unnecessary risk.
The Science Behind Strength for Runners
Study after study ( we love studies) supports the benefits of resistance training for endurance athletes. Regular strength training improves running economy, increases time to fatigue, and reduces injury risk. Even more compelling—strength doesn’t need to be done in huge doses to be effective. Two or three focused sessions per week can provide tremendous benefit.
Winter is the ideal time to put these findings into action. When you invest time now in building stronger muscles, bones, and connective tissues, you are setting your body up for durable, efficient running when training intensity increases in the spring.
How We Approach Strength at NFLF
At No Finish Line Fitness, our runners train vigorously—but always safely and with intention. Just as we tailor conditioning intensity based on age, health, and experience, we tailor strength training to create challenge without compromising safety. For some runners, that means goblet squats, step-downs, kettlebell deadlifts, or sled pushes. For others, it may mean resistance bands, TRX work, or controlled bodyweight exercises.
Regardless of the tool, the goal is the same:
Build a stronger, healthier runner this winter so you can run happier and perform better all year.
We use heart-rate monitoring to help guide intensity in our conditioning sessions, and the same principle applies to strength work—we progress appropriately, never recklessly. Runners often underestimate their ability to safely handle strength training, but with guidance and progression, most discover they are far stronger than they believed.
Don’t Wait for Spring to Build a Stronger Runner
If you want to race fast in April, May, or June, the work begins now. Winter is not a time to coast—it’s a time to prepare. Whether you’re a beginner or a veteran marathoner, strength training in the off-season is one of the best ways to ensure:
- Fewer injuries
- More efficient running
- Stronger strides
- Better performance
- Healthier aging as an athlete
Consistency now equals confidence later.
Have a great weekend and God Bless!
Coach Mike