2026年5月20日
Strength in each stride: What elite runners do behind the scenes
A closer look at the strength training, tendon conditioning, recovery strategies and smart running habits that help elite athletes stay resilient and maintain efficiency mile after mile.
The best runners don’t just run. While of course, they do cover a huge number of miles, effortless-looking strides take a lot of work behind the scenes. A lot of this takes place on the gym floor, rather than the treadmill or the pavement outdoors.
Running efficiency, which refers to how much energy your body uses at a given pace, is something that all elite runners are training for. Strong running efficiency means it takes your body less oxygen and muscular effort to hold a speed. So if two runners are running side by side at the same pace, the more efficient runner is working less to maintain that pace.
Many recreational runners think the answer to improving efficiency is simple: just add miles. But without strength, coordination, resilience and power, more miles usually just means more tiredness and injury risk. There’s a lot more to the equation.
Running efficiency, which refers to how much energy your body uses at a given pace, is something that all elite runners are training for. Strong running efficiency means it takes your body less oxygen and muscular effort to hold a speed. So if two runners are running side by side at the same pace, the more efficient runner is working less to maintain that pace.
Many recreational runners think the answer to improving efficiency is simple: just add miles. But without strength, coordination, resilience and power, more miles usually just means more tiredness and injury risk. There’s a lot more to the equation.
Strength isn’t optional
For the elites, running performance isn’t just about cardio. It’s about power and resilience. This is where strength training comes in.
If there’s one thing that the best runners will consistently emphasise, it’s heavy lifting. This helps to build strong glutes, hamstrings, calves, quads and core. All these muscles are essential to running well as they support your joints, reducing the chance of injury and pain and helping you to run quicker and for longer, without tiring out. Plus, strong, balanced muscles will mean other muscles don’t overcompensate, which then leads to pain and potentially injury.
Squats, deadlifts, lunges and hip thrusts are great moves to add into your routine. Technogym’s plate-loaded Pure Strength line offers an equipment-based option for these moves, while Technogym App guides bodyweight sessions. Plyometric moves, which essentially involve hops or jumps, also help with power to make strides feel springy. Think gentle hops, bounds, squat jumps and explosive moves.
If there’s one thing that the best runners will consistently emphasise, it’s heavy lifting. This helps to build strong glutes, hamstrings, calves, quads and core. All these muscles are essential to running well as they support your joints, reducing the chance of injury and pain and helping you to run quicker and for longer, without tiring out. Plus, strong, balanced muscles will mean other muscles don’t overcompensate, which then leads to pain and potentially injury.
Squats, deadlifts, lunges and hip thrusts are great moves to add into your routine. Technogym’s plate-loaded Pure Strength line offers an equipment-based option for these moves, while Technogym App guides bodyweight sessions. Plyometric moves, which essentially involve hops or jumps, also help with power to make strides feel springy. Think gentle hops, bounds, squat jumps and explosive moves.
Tendons trained to be elastic
While muscles do get a lot of the limelight, your tendons also need a lot of attention. Elite runners won’t forget to prioritise the health of their tendons, which are the tough, fibrous bands of connective tissue that attach your muscles to your bones.
The aim is to train tendons to be more elastic, so that there’s a greater energy return every time you push off from the floor. Training elasticity isn’t done by running endless miles; instead, it’s done through slow, loaded movements and plyometric drills, such as the ones above. The result means your body uses less energy to go faster.
The aim is to train tendons to be more elastic, so that there’s a greater energy return every time you push off from the floor. Training elasticity isn’t done by running endless miles; instead, it’s done through slow, loaded movements and plyometric drills, such as the ones above. The result means your body uses less energy to go faster.
Run, but run right
Sometimes, less is more when it comes to running. Rather than just putting in one long run per day, elite runners will split their sessions. So for example, a typical day might look like a short, fast interval run in the morning and then an easy recovery run in the evening.
Splitting runs in this way helps to keep your body fresh, reducing fatigue. It means when you do run, you can run that bit better. Realistically, if you’re training for a long run such as a marathon, one long training run a week is enough.
If you want to run indoors or need to set a pace to stick to, Technogym Run can help with its smooth, responsive belt that feels natural underfoot and accurate incline and pace control. You can also choose personalised coaching sessions that help to keep your training on track.
Splitting runs in this way helps to keep your body fresh, reducing fatigue. It means when you do run, you can run that bit better. Realistically, if you’re training for a long run such as a marathon, one long training run a week is enough.
If you want to run indoors or need to set a pace to stick to, Technogym Run can help with its smooth, responsive belt that feels natural underfoot and accurate incline and pace control. You can also choose personalised coaching sessions that help to keep your training on track.
Recovery is always a priority
You may see rest as a luxury, or something that you reward yourself with after a big run or a big week of training. But elite runners see rest and recovery very differently. They see it as a necessity. Mobility work is an everyday essential, stretching is required before and after every run and workout. Strategic rest days also help elite runners to avoid burnout.
If you take a rest day when you’re already exhausted, you may need to double up and take more rest days. Instead, avoid burnout and injury beforehand by making sure rest and recovery plays an equal role in your training routine.
If you take a rest day when you’re already exhausted, you may need to double up and take more rest days. Instead, avoid burnout and injury beforehand by making sure rest and recovery plays an equal role in your training routine.
