Why Strength Training is a Game-Changer for Runners—Especially Women in Midlife

Review of: “Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials” by Balsalobre-Fernández et al.

As a physician assistant passionate about women’s health, integrative medicine, and endurance running, I’m always diving into the latest science to make training more efficient, sustainable, and body-supportive—especially for women navigating perimenopause and menopause.

One recent article that really stood out is the 2016 meta-analysis titled “Effects of Strength Training on Running Economy in Highly Trained Runners”, pulls together multiple controlled trials to examine a question I get all the time:

Does lifting heavy actually help runners go faster?

Answer: Yes.

The study found that strength training significantly improves running economy (RE)—which means runners use less oxygen at a given pace, making them more efficient and ultimately faster and more fatigue-resistant.

Even more compelling: these gains are independent of VO₂ max, meaning you don’t need to become “fitter” in the traditional cardiovascular sense to run better. You just need to get stronger.

How This Applies to Women in Menopause

This isn’t just about chasing PRs. As Dr. Stacy Sims outlines in her book “Roar”, and Dr. Peter Attia reinforces in “Outlive”, strength training and high-intensity interval work are cornerstones for maintaining metabolic health, lean mass, and mitochondrial function—especially for women after 40.

Estrogen, which helps with muscle preservation and glucose regulation, declines significantly in menopause. That hormonal shift means women lose muscle more quickly, recover more slowly, and need specific types of training (not just more cardio!) to thrive.

Heavy resistance training combined with short, sharp sprint intervals helps offset these losses—keeping women strong, stable, and metabolically flexible. It also reduces injury risk and supports longevity, two pillars of my practice.

New Program Launch: 12-Week Half Marathon Training Plan

Launching June 12

Because this evidence is too good to ignore—and because so many of you have been asking for a holistic, structured plan that fits your phase of life—I’m thrilled to announce the release of a brand-new 12-week half marathon training program.

What’s inside:

🏃‍♀️ Interval runs to build speed🏋️‍♀️ Heavy lifting sessions to build strength and efficiency🔥 Tempo runs to boost lactate threshold🧘‍♀️ Cross training and recovery guidance for balance🛤 Long runs to build endurance sustainably

This plan is ideal for anyone who wants to train smarter, get stronger, and feel empowered—not depleted—at the finish line.

📬 Sign up for email updates to stay in the loop and be the first to get the plan when it drops on June 12!

Science-backed, body-aware, and results-driven—that’s how we train now. Let’s do this together.