Ottawa Race Weekend is one of the highlights of the running calendar. Whether you tackled the 5K, 10K, half marathon, or full marathon, it’s a huge accomplishment that deserves recognition. Do give yourself a pat on the back.
Over the next couple of days once the medals are hung up and the legs start to recover, a bigger question often comes up:
How do we keep improving… and how do we stay injury-free while doing it?
Running Is Cardio… But That’s Only Part of the Equation
There’s no question that running performance is heavily dependent on cardiovascular fitness. Your ability to sustain pace, manage fatigue, and push through tough moments is built through consistent running training.
However, what often gets overlooked is the role of strength training in long-distance running performance and injury prevention. I personally find this is the most overlooked aspect of running.
High-volume running places repetitive stress on the same structures: knees, hips, ankles, and connective tissue. Over time, this can lead to overuse injuries if the body isn’t properly supported.
That’s where strength becomes the missing piece.
Strength Training Helps You Run Longer—And Stay Healthier
At CrossFit Actus, we see it all the time: members who come in just 1–2 times per week to complement their running training tend to stay healthier and more consistent over time. It’s the main reasons we now post the workouts for members. We have several members who run regularly and they would prefer to focus on the strength workouts when they come in for a class.
Why? Because strength training helps build resilience in areas that running alone doesn’t fully develop.
This includes:
- Stronger hips and glutes to support running mechanics
- Improved core stability to maintain posture over long distances
- More durable knees and ankles to handle repetitive impact
- Balanced musculature that reduces compensations and overload
When these systems are stronger, your body is better equipped to handle the demands of endurance running.
Why CrossFit Works for Runners
CrossFit is not just about lifting crazy heavy or pushing intensity – it’s about building a well-rounded athletic foundation.
For runners, that means:
- Upper body pushing and pulling (often neglected in running programs)
- Full-body strength development to reduce muscular imbalances
- Posterior chain strength (glutes, hamstrings, back) for better power and efficiency
- Core strength and control for better running economy
This balance matters. Running is repetitive and highly linear. CrossFit introduces variety, helping the body stay strong in multiple planes of movement, which can reduce breakdown over time.
A Simple Approach That Works
You don’t need to overhaul your running plan or spend hours in the gym.
For many runners, two strength sessions per week is enough to:
- Maintain and slowly increase strength during peak running blocks
- Reduce injury risk from overuse
- Improve running durability over longer distances
- Support faster recovery between runs
It’s not about replacing running—it’s about supporting it.
The Bottom Line
If you just completed Ottawa Race Weekend, take a moment to appreciate the work you put in. That’s no small feat.
But as you look ahead to your next race or training block, consider this:
Running builds your engine. Strength training builds the chassis that holds it together.
At CrossFit Actis, our goal is simple—help you stay strong, balanced, and resilient so you can keep doing what you love, for longer.
If you’re a runner looking to stay injury-free and improve performance feel free to reach out here.