Enhance Your Running with Strength Training

Running is a fantastic way to stay fit and challenge yourself. But if you want to improve your performance and reduce your risk of injury, adding strength training to your routine is a smart move. I’ve found that combining running with targeted strength exercises makes a big difference. In fact, I attribute my success with running in my 40s to a consistent strength training routine. It helps build and maintain muscle, improve endurance, and boost overall running efficiency.

In this post, I’ll share practical strength training tips for runners. You’ll learn why strength work matters, how to get started, and how to balance it with your running schedule. Let’s dive in and explore how you can enhance your running through strength training.

Why Strength Training Matters for Runners

Many runners focus solely on mileage and speed workouts. But strength training offers benefits that running alone can’t provide. When you strengthen your muscles, tendons, and ligaments, you create a more resilient body. This helps prevent common running injuries like shin splints, IT band syndrome, achilles tendon injuries, and plantar fasciitis.

Strength training also improves your running economy. That means you use less energy to run at the same pace. Stronger muscles help you maintain good form, especially when you get tired. This can lead to faster times and you can run longer without feeling as fatigued.

Some key benefits include:

• Injury prevention: Strong muscles support joints and absorb impact better.

• Improved power: Targeted strength training helps you push off the ground more forcefully.

• Better balance and stability: This reduces the risk of falls and uneven stride.

• Enhanced endurance and Reduced Fatigue: Muscles resist fatigue longer during long runs.

  
  

If you want to take your running to the next level, strength training is a must-have part of your plan.

Runner doing lunges on a trail

Strength Training Tips for Runners

Getting started with strength training can feel overwhelming. But you don’t need fancy equipment or hours in the gym. Here are some straightforward tips to help you build a strength routine that complements your running:

1. Focus on key muscle groups

   Target your glutes, hamstrings, quads, calves, and core. These muscles play a major role in running. Exercises like squats, lunges, deadlifts, and step-ups are excellent choices for runners.

   
   

2. Use bodyweight or light weights

   Start with bodyweight exercises to master form. Then gradually add resistance with dumbbells or resistance bands. Once you have mastered the movements, you can move up to barbells if you have this option available to you. The good news is that you don't need barbells or a tone of fancy equipment to get a good strength workout.

   
   

3. Keep sessions short and consistent

   Aim for 2-3 strength sessions per week, lasting 20-30 minutes. Consistency beats intensity when building a new habit.

   
   

4. Prioritize quality over quantity

   Perform exercises slowly and with control. Proper form reduces injury risk and maximizes benefits. Runners have a tendency to want to move through the movements quickly, without enough rest. It is key to allow enough rest between sets to get the most out of the strength training sessions.

   
   

5. The key is progressive overload

   Progressive overload is the concept of gradually getting stronger by making the exercise more difficult as it gets easier. For example if body weight exercise gets too easy, you can add more sets or reps, but eventually you will have to add more resistance with bands or dumbbells, kettlebells, or barbells. You will continue to progress by adding more weight or set/reps to continue to get stronger.

   
   

6. Include balance and stability work

   Single-leg exercises and core stability drills improve your running form and reduce injury risk. My personal favorites include the split squat and the one legged deadlift.

   
   

7. Warm up and cool down

   Always warm up with light cardio and dynamic stretches. Finish with gentle stretching to aid recovery. Just like running, it is important to do a warm up. We would never jump right into an interval session so we don't want to jump right into a strength training session.

   
   

8. Listen to your body

   If you feel excessive soreness or fatigue, scale back and allow time for recovery. If you are just getting started, know that there may be some soreness. Over time the body will adapt and you will experience less soreness.

   
   

By following these tips, you’ll build strength safely and effectively. Remember, the goal is to support your running, not replace it.

What is the 5-3-2 Rule for Working Out?

The 5-3-2 rule is a simple guideline to help balance your workout routine, especially when combining running and strength training. It suggests:

• 5 days of running- workouts (like intervals, threshold or tempo) or long runs as well as a few easy days in between workouts.

• 3 days of strength training- I recommend doing an upper body strength day and a lower body strength day at minimum, but adding in another day of lower body or a full body day is also a great option. I like aiming for 3 days of strength because I can do shorter workouts which feel less daunting.

• 2 days of rest or active recovery - This could be a combination of complete rest days and an easy run/recovery run or cross training. I recommend taking at least one rest day each week

  
  

This approach ensures you get enough training stimulus without overloading your body. It also promotes recovery, which is essential for progress.

For example, you might do an easy run on Monday and Wednesday. On Tuesday you have a hard workout and an upper body focused strength session. Wednesday you might include a leg focused strength session in addition to the easy run (so 30 minutes of easy running and 30 minutes of strength, as an example). Thursday might be an off day where you take the day off. Friday might be another harder workout or interval session. Saturday could be a long run. Then Sunday you take another day off from running but do a total body workout, including both an upper body and lower body session. Some people prefer to do a strength session on their harder run days to provide more rest between the strength session and their key workouts. If you decide to take this approach, I recommend spreading the run and strength training out a bit during the day. For instance do the run in the morning and the strength after work.

The 5-3-2 rule helps maintain a balanced schedule that supports endurance and strength gains while also allowing for rest and recovery. It is flexible and can be adjusted based on your goals and fitness level.

Sample Strength Training Routine for Runners

Here’s a simple routine you can try at home or in the gym. It targets the main muscle groups runners need to strengthen. Perform 3 sets of 5-12 reps for each exercise.

1. Squats

   Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair. Keep your chest up and knees tracking behind toes. Avoid turning the knees in or too far out. Return to standing. Start with body weight and then add dumbbells, kettlebells, or barbell.

   
   

2. Lunges

   Step forward with one foot and lower your back knee toward the ground. Keep your front knee over your ankle. Push back to start and switch legs.

   
   

3. Glute bridges

   Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes. Lower back down.

   
   

4. Plank

   Hold a forearm plank position, keeping your body in a straight line. Engage your core and avoid sagging hips.

   
   

5. Calf raises

   Stand on the edge of a step with heels hanging off. Raise your heels as high as possible, then lower below the step level.

   
   

6. Single-leg deadlifts

   Stand on one leg, hinge at the hips, and lower your torso while extending the other leg behind you. Return to standing and switch legs.

   
   

This routine builds strength, balance, and stability. You can add light weights as you progress.

Dumbbells and resistance bands ready for strength training

How to Combine Strength Training with Your Running Schedule

Balancing running and strength training requires planning. Here are some tips to help you integrate both effectively:

• Consider schedule strength sessions on easy running days or rest days

This prevents excessive fatigue and allows better recovery. However, if you do a strength session on a hard running day, try to do the strength after the run and allow some time between to recover.

• Avoid heavy strength workouts before key runs

Save intense leg workouts for days when you don’t have speed or long runs planned. You may want to try to schedule the strength a few days prior t a key workout. I do not recommend doing a heavy strength session on the same day before a key workout, unless the goal of the workout is to start the run feeling a bit fatigued.

• Use strength training to complement your running goals

For example, if you’re training for a hill race, focus on exercises that build leg power. This could include box step-ups with weight or even weighted jumping squats.

• Prioritize recovery

Get enough sleep, hydrate well, and eat balanced meals to support your training.

• Track your progress

Keep a training log to monitor how strength training affects your running performance and adjust as needed.

By thoughtfully combining these workouts, you’ll see improvements in your running without burnout.

Fuel Your Strength and Running with Proper Nutrition

Nutrition plays a crucial role in supporting both your running and strength training efforts. Eating the right foods helps your muscles recover and grow stronger. Here are some nutrition tips to keep in mind:

• Eat enough protein

Protein supports muscle repair. Include sources like lean meats, eggs, beans, dairy, or plant-based options. Aiming for about 1.6 grams of protein per kilogram is a good goal for most runners.

• Fuel with carbohydrates

Carbs provide energy for your workouts. Choose whole grains, fruits, and starchy vegetables.

• Stay hydrated

Drink water throughout the day and during exercise.

• Include healthy fats

Fats support overall health and hormone balance. Nuts, seeds, and avocados are good choices. I recommend avoiding high fat foods immediately before exercise. This is some research that supports eating omega-3 fats and recovery from exercise or potentially even reducing soreness.

• Time your meals

Eat a balanced meal 2-3 hours before workouts and a recovery snack with protein and carbs within 30 minutes after. If you need a snack more immediately before, consume a food that is higher in carbs and lower in fat such as a banana.

For more detailed guidance, check out this resource on strength training for runners.

Keep Building Strength to Run Stronger

Adding strength training to your running routine is one of the best ways to improve performance and stay injury-free. Start with simple exercises, stay consistent, and listen to your body. Over time, you’ll notice better endurance, power, and confidence on your runs.

Remember, strength training is a tool to help you run stronger and longer. I mean, most of us are not training for a powerlifting competition in addition to our running goals. It is about building a balanced, resilient body. Keep at it, and enjoy the benefits that come with a stronger foundation.

Happy running and lifting!