How to Run Faster Without Running More.

G'day mate,

A lot of us are just starting—or already deep into—the first phases of our training blocks for the fall marathons. Personally, I’m fired up to take on Berlin and can’t wait to see many of you there.

Reflecting on my last marathon block, there’s one key thing I’m doing differently this time: intentional leg strength. After my time in the Swiss mountains, it became clear—I need to improve my running efficiency, especially on the road.

So I’m bringing in an expert for this guest post—someone who believes you don’t need to run more to run faster. Instead, it’s about training smarter.

Jonah Rosner is a sports scientist, former NFL performance coach, and the creator of Marathon Science, one of the fastest-growing newsletters on science-based training for runners and hybrid athletes. Here are his secrets.

I’m going to let Jonah take it from here. Happy reading, Legends!

In this weeks Newsletter (5 min read)

💪Why Strength Training Works for Runners

🏃‍♂️5 Science-Backed Ways Strength Training Boosts Running

🔥How to Strength Train Without Wrecking Your Legs

🏋️A Go-To Strength Day for Runners

If your mate wants to know how to use strength training to run faster, share this link with them. Make sure they subscribe to earn a prize!

Why Strength Training Works for Runners

Most runners know they should lift weights. But figuring out what actually helps you run faster—and what just leaves your legs too sore to train—is a different story.

This isn’t about bulking up. It’s about unlocking the type of strength that helps you run more efficiently, maintain pace longer, and stay injury-free. In one 12-week study, runners who lifted 2x/week improved running economy (how efficiently your body uses oxygen while running at a specific pace) by 2.1% and extended time-to-exhaustion by 35%.

The runners who didn’t lift? They got slower and more fatigued. It’s not about high-volume lifting. It’s about lifting heavy, with intent. Low-rep, high-load training drives the neuromuscular and tendon adaptations that make your running more efficient and resilient.

5 Science-Backed Ways Strength Training Boosts Running

Here’s how smart, heavy lifting directly improves running performance:

1. Use Less Energy With Every Step

   Heavy strength training improves motor unit recruitment. With more strength, your body activates fewer muscle fibers at submaximal efforts—each fiber does more work. That means less energy used at the same pace.

   → Save 3–5% energy per step

2. Get More Free Speed From Your Tendons

   Strength training increases tendon stiffness—especially in the Achilles—so your tendons take on more of the load each stride. A stiffer tendon requires less calf muscle activation, improving running efficiency.

   → 2–4% economy boost from a stiffer Achilles

3. No-Bulk Neural Gains

   Low-rep, high-load training improves neuromuscular coordination—how efficiently your brain signals your muscles to work together. The result? More force, better movement, no added mass.

   → Smarter muscles, not bigger ones

4. Absorb More Impact, Recover Faster

   Stronger muscles build tougher fibers that better absorb impact. Over time, this reduces soreness and damage from the same training stress.

   → Less soreness, faster recovery

5. Delay Fatigue in the Final Miles

   Strength training helps your slow-twitch fibers handle more load for longer—so you don’t need to recruit fast-fatiguing fibers as early. That means you maintain efficiency deeper into the race.

   → Strong at mile 20+, no bonk

How to Strength Train Without Wrecking Your Legs

You don’t need 90-minute sessions or fancy equipment. You need 2–3 short, focused lifts per week—done right.

Here’s your cheat sheet:

The Runner’s Strength Checklist:

• Frequency: 2–3x/week

• Lifts: Squat, deadlift, single-leg work, calf raises, plyometrics

• Load: 70–85% of 1-rep max

• Reps: 3–5 reps × 2–4 sets

• Rest: 2–3 minutes between sets (yes, actually rest)

Avoid:

• Lifting before long runs or speed sessions

• Going to failure or chasing the “burn”

• Adding new lifts close to race day

Try This: A Go-To Strength Day for Runners

Here’s one of my favorite sessions to build power and late-race durability—without crushing your recovery:

For visuals of the above exercises, head to Jonah’s newsletter

Bonus for Legendary Readers: Free Copy of Jonah’s Foot & Calf Gym Plan

This 8-week strength program is designed to improve efficiency and performance more than super shoes.

Let’s Recap

• Lifting doesn’t make you bulky—it makes you efficient

• It improves economy, tendon bounce, and late-race durability

• Strength is a skill—train it with intent, not volume

• Start with 2x/week, low reps, high load, and avoid overlap with hard run days

This post is adapted from one of my most popular issues on Marathon Science, my weekly newsletter that helps runners and hybrid athletes train smarter with actual science—not hype. If you enjoyed this, come join the 20,000+ runners who subscribe at Marathon Science

P.S. Thanks to Dan for hosting me here—he’s also guest-posting on my newsletter this week. You won’t want to miss it.

Quick Notes (From Dan)

🏃🏻‍♂️Big thanks to Jonah for this guest post—he’s one of the sharpest minds in running today. If you want more insights like this, subscribe to his newsletter for weekly science-backed training tips. Also follow him on Instagram for quick, actionable videos. I’ll be guest posting on Marathon Science next week—don’t miss it!

🏔️I’m back from Switzerland and WOW what a trip — stay tuned for some epic content coming your way.

🎬 New YouTube video is Hybrid Training with Nick Bare in NYC. I’m starting a new marathon block and he’s training for another Ironman, and we talk strategies and get some miles in. CLICK HERE to watch.

#EatGoodFeelGood

DC