Why Free Weights Come Out on Top (Most of the Time)

As a runner, you’re not lifting weights to win a bodybuilding competition—you’re lifting to run faster, longer, and without injury. So when you walk into the gym, should you head for the weight machines or grab a pair of dumbbells? While machines might seem safer or easier to use, they’re not always helping you become a better athlete. In fact, when it comes to running performance and injury prevention, free weights usually come out on top.

Let’s break down when it is okay to use machines—and why free weights are often the smarter choice for runners:

✅ Improved core and joint stability

✅ Better carryover to running mechanics

✅ More efficient strength gains for real-world movement

Want stronger glutes, better running posture, or more power with every stride? A set of split squats or single-leg RDLs with dumbbells is going to do more for you than a seated leg extension ever will.

So... Are Machines Ever Okay?

Yes—machines have a time and a place. Here’s when they might make sense:

Rehab or Injury Recovery: If you’re coming back from an injury and need to control range of motion or limit instability, machines can offer a safer, more controlled environment. For example, a leg press might be useful early on while your knee is still healing.

New to Strength Training: If someone is brand new to lifting, machines can help them build initial strength and confidence before progressing to more dynamic, functional movements.

Isolated Muscle Targeting: In certain cases, machines can help isolate a specific muscle group—helpful if we’re working on muscle imbalances or postural deficiencies. Think: hamstring curls for runners with quad dominance or calf raises for someone struggling with Achilles issues.

The Catch: Machines Don't Mimic Real Life

Most machines lock your body into a fixed path of motion—which sounds helpful, until you realize your body doesn’t move that way in the real world. Running, jumping, cutting, and even just walking require your muscles and joints to work together in three dimensions. That’s where free weights shine.

They build strength in the ranges and patterns you actually use, helping you move better and reduce injury risk over time.

Bottom Line: Machines Have Their Place, But Don’t Live There

If you’re a runner looking to build strength that actually helps you run stronger, longer, and with less pain, prioritize free weights. Machines can be a helpful tool—especially when recovering or learning the basics—but they shouldn’t be the foundation of your strength program.

Need help building a runner-specific strength plan? Let’s take the guesswork out of it. Book a free consult and get a plan that matches your goals and keeps you injury-free.