Most runners know that it is important to strength train to improve running economy, prevent injuries, and maintain or improve good running form. However, when you are focused on running and training it can be difficult to add strength training into your routine. This is especially true if you are also trying to cross-train, stretch, and foam roll regularly. Let’s talk about some ways to combine running and strength training workouts into your routine.
How Often Should Runners Strength Train?
I think this depends on a few factors. First, how long are your strength training workouts? If you are doing full body workouts that take 40-60 minutes, you could strength train twice a week. If you are doing shorter workouts you may want to aim for three sessions per week. You will also want to consider where you are with your running training. If you are in the middle of a hard training cycle focused on an upcoming race, then running should be your priority. However, during your off-season you may want to increase your strength training and decrease your running. Generally, 2-3 strength training sessions per week is ideal, but 1 is better than nothing!
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What should strength training sessions look like?
There are many different ways for runners to strength train. Ideally, you should try to focus on full body exercises using free weights (vs machines at a gym). You can use dumbbells, kettlebells, resistance bands, a stability ball, TRX, etc. Rather than focusing on specific body parts, think about the action that you are focusing on. The six basic movement patterns are the squat, hinge, lunge, push, pull, and carry. There are many ways to do these movements, but you need to make sure you are using proper form.
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When should strength train sessions take place?
This is where it can get tricky for runners. Ideally, you are not strength training the day before a tough workout. If you are not training for a race you could strength train on your non-running days. If you are training, you could try doing your strength training the same day as a hard workout (for example, doing a track workout in the morning and strength train in the evening). However, that may not work with your schedule. If you are doing two strength training sessions per week, you could make one heavier/harder and make sure that is followed by an easy run or rest day. For the other session, if it is not quite as hard you may be ok to do a workout or long run the next day.
Another option is to do your strength workout before an easy run. This shouldn’t affect your run performance since it is an easy run and you will want to keep it slow anyway. In fact, it may be a good warm-up before your run and help you to keep the run easy if your legs are a little tired.
What about weight and reps?
Research has shown that lifting heavier weights for less repetitions is more beneficial that light resistance. For many exercises, you may only do 6-8 reps. Give yourself enough time in between sets to recover to ensure that you can use proper form on the next set. For certain exercises like squats you may do 10-12 reps. If you are including planks or other static holds you can hold the position for breaths versus time (i.e. 10 breaths.)
If you are new to strength training this may be difficult to figure out on your own. You may want to consider finding a strength coach to at least help you get started. You want to make sure that you are including the right exercises and using correct form.
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Should you do extra core workouts?
A good strength training program will train your core when you are doing full body exercises. You can include core-specific exercises within your strength training plan. Currently, I do additional core work (outside of my 2 strength training sessions) for a few reasons. First, I don’t have time to include as many core-focused exercises as I would like in my strength training routine. I usually do one per session, such as planks or dead bugs. Second, I know that my core is particularly weak after pregnancy. Finally, I find that doing some extra core work helps me to feel like I am activating my core muscles more often and using them during my workouts. This may just be in my head, but it works for me.
Examples of running and strength training schedules
Here are two examples of running and strength training schedules. The first is for someone who is not training (just running to keep a strong base). The second is for someone who is training for a distance race.
I also created a free 4 week training plan focused on combining running and strength training. You can go here to download a printable version of the running and strength training plan!
When it comes to running and strength training, both are important. How much you do of each will depend on where you are in your training. Once you see the benefits of strength training it becomes obvious that it needs be an an ongoing part of any running training plan.
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5 Reasons for Runners to Love Strength Training
Upper Body Strength for Runners
How do you combine running and strength training workouts?
How many times per week do you strength train?
Do you do separate core workouts?
Need more help coming up with a running plan that includes strength training workouts? A running coach can help! You can also check out my training plans and resource guides. I am a coach on team Run to the Finish where one of our other coaches created a 12 week heavy lifting plan! You can check it out here or get access if you sign up for coaching.
Runner’s Roundup
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I like the strength training schedule examples. I don’t do enough strength training… I should really focus on incorporating more of it into my weekly routine.
Thanks for the tip that lifting heavier weights with less repetitions is more beneficial than more reps with lighter weights. I didn’t know that!
Interesting, right?! And its good because it takes less time than doing lots of light reps! (You just need to make sure you are taking enough rest between sets).
I used to strength train on my hard days, but now that time is more limited I strength train on off days or easy run days (still with one complete rest day per week). Pregnancy and a C-section took a toll on my core, so most of my strength training is focused on that right now.
I can relate to all of this! There was a time when I could do a running workout in the AM and then strength train after work, but that just doesn’t work anymore. And I definitely need to keep focusing on my core.
Great overview. I aim for one sold strength day a week (45 min), plus the 15 min of floor exercises at OTF. Yoga and random planking gets me a bit more core. If I can’t make one of my studio classes, I usually squeeze in 20-30 min strength instead.
That sounds like a really good plan!
Great info here! I”m pretty sure you know I’m a big fan of strength training! It has been such a game changer for me. I don’t think I’d be running so well, if at all, without it. About a year ago, I upped my heavy strength sessions to twice weekly and that seems to be exactly what I need.
You really lift heavy and it seems like it has paid off for you! I bet its even more helpful to have that in-person support.
I love all this info! I’ve been seriously strength -training for over 10 years now, and have ZERO regrets. Well, I regret not starting sooner. Currently, I’m doing one upper-body workout a week and a “tougher” stair workout each week (which is acting as my lower-body strength). I’m not interested in building more strength right now, but am certainly doing all I can to maintain what I have.
Even though I’ve done strength training for just about as long as Ive been running, the way I do it has changed over the past few years. While I used to love taking Body Pump, I just don’t think it was ideal to do with running/training.
I am a huge fan of strength training and have been doing it regularly for almost 20 years. I alternate my ST days w my Run days and back off a bit the week of a race. Takes a while to find what works for you.
Alternating works great! The only problem I sometimes find is that might get a little sore the day after a hard workout. So I try to just make sure I have an easy run the next day in case that happens.
Thanks for helping understand what I should do and when. I’m never quite sure and don’t want to over do it. I am training for a marathon and thought I should do my strength training on my long run day so my rest day is truly a rest day but wasn’t sure if that was too much. Now I know. 🙂
It can take some trial and error to figure out what works for you! Glad you found this helpful.
Fantastic advice! I usually build in core moves with my strength training. It just ensures I do that particular discipline lol.
Yes thats a great way to do it!
I’ve been trying to really amp up my strength training the past few months and I’ve noticed such a big difference in my running workouts! It’s amazing what a big difference it can make! I’ve also been adding a ton of stretching afterwards to cool down and it’s been super helpful too!
This is great advice and super helpful!! Thank you for sharing!!
It’s so great that the strength training and stretching are helping you so much! Those little changes can make a big difference!
This is so helpful! Even though I’m a trainer, my own strength workouts can be a little sporadic this time of year when I’m super busy.
It can definitely be hard to get everything done when there are competing priorities!
I’m a fan of strength training but I’ve never been able to successfully juggle the two together a whole training cycle. I just end up doing what I can.
It can be really tough! If you are able to run well then I’m sure whatever you are doing is working for you!
I’m a big believer in ST, but it definitely can be challenging to balance it out with running! Sometimes I do it on separate days, sometimes I do include it on run days. I don’t think I have it quite figured out yet.
I think its going to be different for everyone- and if it changes for you thats ok! I just think as long as we are consistent about it we will see the benefits.
I’m so all or nothing. I need to do both consistently. Thanks for the schedule.
It can be tough to do both but they are both important!
So many runners drop strength training to find time to get more miles in, yet the reality is that strength training is key to injury prevention as our miles increase! Here’s why strength training is important for injury prevention: https://runningmybestlife.com/runner-strength-training/.
I go to the gym on nonrunnnng days. So three times a week. I only use the machines. Mostly arm hip and abs.
Thanks for sharing these tips.
I am trying to strength train 3-4 times per week. It’s not easy – it’s the thing I like the least. But it is good for runners, and we should.