Why Strength Training Matters for Ultra Runners. Especially in London
The first time I ran the Yorkshire 3 Peaks, I thought I was ready.
I’d ticked the miles, taken the gels, visualised the climbs.
And then Pen-y-ghent arrived.
About halfway my calves gave up, and I spent the rest of the climb walking while people skipped past me like mountain goats. My calves just weren’t strong enough.
And the random selection of gym classes I went to, weren’t “strength plan”. Lesson learned.
If you’re an aspiring or experienced ultra runner living in London, strength training can feel like the thing you’ll “get to later.” Between work, family, commutes, and actual running, gym time is often the first thing that slips.
After all, isn’t running more, enough? Well, yes…
Until it isn’t.
I found the difference between my first Yorkshire 3 Peaks race (fried calves) and finishing the Tor des Géants (no quad pain even after 330km in the Alps) came down to one thing: two focused strength sessions a week.
This blog explains why strength training matters, especially if you live somewhere flat like London, and how to make it work when life’s already full.
It’s based on both coaching experience and the research behind my recent deep-dive paper into strength training for ultra runners.
Why strength training matters
When you think about improving your ultra running, it’s natural to focus on running volume.
But ultras ask your body to handle three very different demands:
Efficiency → how little energy you can spend to keep moving.
Resilience → protecting muscles, tendons, and joints from breakdown.
Specificity → preparing your body for your race terrain.
Strength training targets all three – provided you get it right.
And that’s particularly important if you’re based somewhere like London, where the nearest “mountains” are molehills compared to most ultra race profiles.
Protect your legs on the downhills
In London we have Richmond Park - it’s beautiful and the “big hill” is Sawyer’s Hill, approx. 30m.
That’s fine until you’re staring down 1,000m of descent on a European mountain ultra.
Downhill running causes eccentric muscle damage – your quads work like brakes, lengthening under load with every step. If they’re not conditioned for it, they’ll give up, and once they’re gone, you’re done.
I learned this the hard way on Kirk Fell and Great Gable during my Bob Graham Round. My legs were cooked, and every step of descent was a DOMS-y painful mess.
Contrast that with the Tor des Géants, 330km and 24,000m of climbing.
I spent two dedicated gym sessions a week on heavy eccentric work – things like split squats, leg press, and step-downs. By the time I got to the Alps, my quads never once became the limiting factor.
What’s eccentric work I hear you say?
It’s strength work focusing on the muscle lengthening under load, for example lowering slowly in a squat.
And it’s not just me. Suzy, one of my athletes, added heavy leg presses into her Bob Graham prep. She credits that for being able to descend stronger, faster, and, crucially, still running at the end rather than shuffling.
Eccentric strength work is your insurance policy for downhills. Ignore it, and the price will be paid on race day.
Running economy isn’t just for elites
Strength training doesn’t just protect your muscles – it makes you more efficient.
Studies show that 8–12 weeks of heavy strength and plyometric training can improve running economy eg: how much oxygen you use at a given pace.
For ultra runners, this means less energy burned over the same distance, especially useful later in races when fatigue sets in.
In one study, adding plyometrics and heavy lifts improved late-run durability, i.e. a runner’s ability to maintain pace late in a race.
That’s not just for elites. The gains are actually more significant for recreational runners – yes, busy professionals balancing big goals with real-life constraints.
Muscle resilience (may) = More time on feet
Ultras aren’t just about fitness. They’re about durability. The longer you’re out there, the more your muscles break down under repetitive load.
Anecdotally, runners suggest increasing muscle cross-sectional areas (CSA) through strength work helps buffer against damage to keep you moving.
It’s not about bodybuilding. It’s about having enough “muscle reserve” to handle 10, 20, or even 40 hours of running.
Two short weekly sessions - done right - can buy you a lot of insurance.
How to make strength training work when you’re busy
Here’s the good news: this doesn’t require five days a week in the gym.
For most of the London-based ultra runners I coach, we aim for:
Two short sessions per week: One gym-based, one at home
Gym session = heavy, compound focus
Heavy lifts like squats, RDLs, split squats, leg press
Few reps, slow tempo
Stack on hard run day
Home session = bodyweight/single-leg focus
Step-downs, Nordic curls, calf raises, core stability
Minimal Kit
And if the gym isn’t an option, we adapt. A set of resistance bands, a flight of stairs, or a rucksack full of books can take you a long way.
And when should you do your strength sessions?
Consensus is now that you ideally do them the same day as your hard run sessions but some hours later. That keeps hard days hard and easy days easy. Think intervals in the morning and lift in the afternoon.
What about muscular endurance training?
After UTMB this year, there’s been a renewed buzz around muscular endurance training
Popularised by Scott Johnston (of Training for the Uphill Athlete), this isn’t new but it’s topical again, and worth mentioning here.
Muscular endurance (ME) sessions are designed to build fatigue resistance at the local muscular level, particularly in the quads and glutes – the areas that take the biggest beating in long ultras.
Think slow, controlled, high-load efforts like heavy pack step-ups, steep uphill treadmill hikes, or weighted hill reps.
They’re uncomfortable, time-efficient, and brutally effective – especially when used after a strength phase or as a bridge between gym work and more race-specific sessions.
In a flat place like London, ME training can be surprisingly accessible:
A stairwell with a rucksack
A treadmill at 15% incline
A high-rep step-up session at home (yes you can do a ‘gym’-based ME session)
Like all tools, ME training isn’t for everyone, and it’s not a silver bullet. It works best when it’s planned, not thrown on top of an already full load.
But if you’ve got a mountainous ultra coming up – and especially if you lack regular vert – it’s a smart way to prepare your legs for the grind.
Read more about muscular endurance on the Evoke website (Scott’s training company).
Common myths & mistakes
“I’ll get too bulky” → You won’t. Properly programmed strength work doesn’t add mass that slows you down.
“I’ll just run more instead” → Running alone doesn’t prepare your muscles for the eccentric demands of long ultras.
“I don’t have time” → Two short, targeted sessions a week = better outcomes than none, especially when paired with hard run days. Most runners are better off dropping a run and doing a strength session instead.
“I don’t need it. I’m just aiming to finish” → All the more reason to start. Stronger runners run longer.
Science meets real life
This isn’t just my coaching opinion.
I reviewed the current evidence on strength training for ultra runners as part of a research paper – written as part of my UESCA Ultra Running Coach Certification. Key findings include:
Strength training improves running economy eg you run more efficiently.
It also potentially reduces muscle damage and improves durability over long distances.
However, its role in injury prevention is less clear and appears to depend on supervision, compliance, and program specificity.
But the science only matters if you can fit it into your life.
And for most busy London professionals juggling training around jobs, families, and South Western Railway delays, the key to doing this is to keep it simple.
Focus on the essentials. Do them well. Consistency beats complexity.
If you want the full breakdown of what the research says – including references – you can view my paper ‘The Role of Strength Training in Ultra Running: Injury Prevention, Running Economy, and Muscle Protection’ here >
Wrapping up
Strength training won’t replace running.
But if you want to run ultras, particularly if you live in London, it’s the difference between surviving and performing.
It won’t just help you climb stronger. It’ll save your quads on the downhills, improve your efficiency, and give you the durability to keep moving when others are cramping at the roadside.
Because the last thing you want is to meet Pen-y-ghent undercooked.