The Secret to Becoming a Stronger Runner: It’s All About Stay Power

When people talk about running, especially in endurance events like HYROX, we often focus on speed. But here’s the truth: speed alone isn’t enough to get you where you want to be. Sure, it’s great to be fast, but in races where fatigue sets in and competition is fierce, it’s your strength as a runner—what I like to call “stay power”—that separates the winners from the pack.

Stay power is the ability to persevere when your body is screaming at you to stop, when every muscle feels heavy, and your lungs are burning. It’s the capacity to maintain your top-end speed for longer periods than those racing alongside you. That’s what makes you a stronger, better runner.

What is Strength Running?

When we talk about “strength running,” we’re not just referring to hitting the gym and lifting weights (though that helps too). In the context of endurance sports, strength means something a little different. It’s the endurance to maintain speed over long distances—what I call “stay power.” This is your ability to run at or near your maximum pace for longer than your competitors.

Think about a runner like Steve Prefontaine. He was known for pushing himself to the absolute limit, holding just under his threshold for the entire race. He could run fast, but more importantly, he could stay fast. That’s what defines a strength runner: the ability to keep pushing even on the verge of burning out. In endurance races, like HYROX or marathons, speed is helpful, but strength—being able to endure and stay powerful—is what will yield the results you’re after.

Why You Need Strength to Win

Let’s be real: speed doesn’t mean much if you can’t sustain it. We’ve all experienced starting a race too fast, only to crash and burn midway through. That’s where strength comes into play. It’s about pacing yourself and training your body to maintain that speed, even when fatigue sets in.

In some races, like DEKA, you might get away with not being the strongest runner, but in something like HYROX, that stay power is critical. You need strength to push through the sleds, the rows, and the burpee broad jumps. Without it, you’ll hit a wall—and hitting a wall is never fun.

Building Your Strength as a Runner

So, how do you build strength in your running? It all starts with your aerobic engine. A robust aerobic engine means your body is better at pumping oxygen-rich blood to your muscles, helping you run longer and faster without fatigue.

One of the best ways to build that engine is through consistent, long-term training. There’s no quick fix here—you need to put in the work. This means accumulating weeks and months of steady-state running, long intervals, and short recovery runs. I’m talking about:

• Long intervals with short recovery – Think 4×10 minutes with 2-minute easy jogs between each rep.
• Shorter intervals with high volume – Something like 24x400m with very short rests in between.
• Quality long runs – These long runs should incorporate speed toward the end, like progressive long runs where the pace accelerates mile by mile.

Why the Grind Matters

Here’s the truth: none of this is glamorous. Running long intervals or progressive runs won’t give you the instant gratification of setting a new 5K PR. But this is the stuff that builds a strong foundation. It’s about the grind, the work that no one sees but pays off on race day.

Imagine this: you’re at the end of a race, your legs are toast, your lungs are burning, and you just want to stop. If you’ve built your strength—your stay power—you’ll be able to hang on. You’ll push through that pain and finish strong, while others are slowing down.

The Workouts You Need to Build Strength

Let’s talk specifics. What workouts should you do to build strength as a runner? Here are a few that I’ve found incredibly effective:

• Tempo Runs: These are the bread and butter of strength running. A tempo run involves running at a steady, challenging pace for a prolonged period. For example, try 4-6 miles at a pace that feels comfortably hard but sustainable. The goal is to build fatigue gradually, teaching your body to hold a strong pace over time.
• Tempo Intervals: Similar to a tempo run but broken into intervals. For example, 4×1 mile at your tempo pace with short recovery jogs in between. Over time, you can increase the distance of each interval, connecting them into longer efforts.
• Progressive Long Runs: These long runs start at an easy pace and gradually pick up speed. For instance, in a 10-mile run, each mile should be slightly faster than the last. This builds endurance and teaches your body to finish strong when fatigued.
• Fartlek Runs: A fun way to mix up your training. In a fartlek run, you alternate between fast and slow intervals within your long run. For example, try the 1-2-3-4-5 ladder: 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy, and so on, working up to 5 minutes and then back down. This helps build both strength and speed.
• Long Interval Workouts: For example, 4×10-minute intervals at a high aerobic pace, with 2-minute jogs in between. This helps you maintain high intensity for longer periods, which is crucial in races like HYROX RUNNING.

Aerobic Strength: Your Secret Weapon

So, what’s happening in your body during these workouts? By building aerobic strength, you’re training your heart to pump more efficiently, increasing the density of your mitochondria—the powerhouses of your cells that produce energy. This allows your muscles to work harder for longer.

The more volume you can handle in your aerobic training, the stronger your aerobic system becomes. And that strength translates directly to better performance on race day. You’ll be able to run faster with less effort and recover more quickly between high-intensity efforts like sled pushes or ski ergs.

Stay Power Wins Races

If you’ve been focusing solely on speed in your training, it’s time to change your approach. Start building that stay power, the ability to endure at your top end for longer. It’s what separates good runners from great ones, and it’s what will elevate your racing to the next level.

Remember, it’s not about dominating every workout. It’s about consistency and long-term effort. Over time, you’ll develop the strength you need to stay powerful in the later stages of a race when others are fading.

Conclusion: Embrace the Grind

At the end of the day, becoming a stronger runner isn’t about finding shortcuts or quick fixes. It’s about putting in the work—building your aerobic base, focusing on long-term consistency, and training your body to endure. The grind may not be glamorous, but it’s the foundation of success.

So, next time you’re out on a long run or grinding through those intervals, remember: every step builds that stay power. On race day, when others start to fade, you’ll be the one pushing through, feeling strong, and crossing the finish line with confidence.

Keep grinding, stay strong, and embrace the power of endurance as you discover how to get stronger for running in events like HYROX!

Check out the RMR Podcast on How to Improve Your Strength as a Runner here.

Sign up for a free trial of the RMR App, where you can find our HYROX 12 week running program.