How Often Should Runners Strength Train?

 

You’ve probably heard that runners should dedicate some time to strength training, but there’s a chance you don’t know just how much.

You might also not know why is it that strength training plays such a huge part when it comes to running, but don’t worry, this article will cover everything you could possibly want to know about the relationship between running and strength training. 

So, why does it matter? Well, let’s say running is like building a house, and strength training is like laying a sturdy foundation. Without the foundation, your house (or, your body) can’t be as solid as it should, which also means it’s not as efficient. But strength training can do more than just make your body stronger; it can prevent injuries, improve your speed and endurance, and boost your performance overall. 

Sounds great, right? But the kicker is finding the right balance, so grab a water bottle, do some stretches, and let’s find your strength training sweet spot!

Why Do Runners Need Strength Training?

There’s a lot of things that go into running and you need to think about a lot of stuff. You need to make sure your clothes are breathable and comfortable, you need to be hydrated, you need the right running shoes… But you also need to focus on something besides just running, and that’s strength training. Why, you ask? There’s a couple of reasons. 

First, it can protect you from injuries. Since it fortifies your muscles and joints, they’re able to withstand the repetitive impact of running and they’re more resilient. It can also improve your performance and speed. If you dedicate some time to strength training, your running economy will be more effective, meaning you’ll spend less energy for each step, and there’s going to be more gas in the tank for that final sprint. 

But even with all of this being said, you’ll notice a lot of runners being wary of strength training because they’re afraid it will make them slow and bulky. That’s a total myth because the point is not to transform you into a huge, buff person but only optimize your physique, so you become a better runner. According to the weightlifting coach and author of the Warm Body-Cold Mind blog Igor Shimechko, all you need is the right balance and strength training will do wonders for you. 

How Often Should You Strength Train?

This isn’t a one-size-fits-all deal, but generally, 2 to 3 times a week works for most people. The catch is, it depends on the results you want. If you’re really into building strength or if you have a body that bounces back like a champ, you could go for an extra session or two. You should never underestimate the importance of rest and recovery, but some people just recover faster than others, so if you’re one of those lucky few, you will probably benefit from 3-4 sessions per week. 

Another thing to keep in mind when talking about frequency is how much you lift. If you like to push yourself and lift super heavy weights, you can’t do it as often as someone that lifts lighter because your muscles need more time to recover. 

So, the key takeaway? The ideal strength training schedule isn’t set in stone because it’s a personal thing. You need to think about your goals, how well your body recovers, and what’s the vibe of your workouts. Start with 2-3 times a week, but if you feel like you’re ready for more, feel free to tweak that. It’s all about making it work for you. When you find that sweet spot, you’ll get all the benefits without burning out. 

3 Common Mistakes and How to Avoid Them

Those that are new to this will probably make a mistake here and there because even experts aren’t impervious to them. If you learn from your mistakes, then they’re useful, but make sure you’re not repeating them. 

Let’s see what are the most common mistakes when it comes to running and strength training so you’re aware of them and know how to avoid doing them.

1. Overdoing It

It’s great to be enthusiastic, but don’t go crazy. A lot of people go right for the super heavy weights without allowing their muscles to adjust to what strength training demands. Don’t be one of these people, be smarter – start with lighter weights, learn proper form and technique, and then increase the amount of weight you lift as you progress. 

 

2. Ignoring Form

Proper form isn’t just for weightlifters. If you decide to lift weights, regardless of if you’re a runner, a weightlifter, or a potato, you need to do so with correct form. Good form prevents injuries and makes the lift more effective. 

 

3. Focusing Only on Isolation Exercises

Don’t neglect the importance of compound movements that engage multiple muscle groups at the same time. You want a balance of compound and isolation exercises, so your muscles develop in a comprehensive way. 

 FAQ

Should I run on the same day I’m doing strength training?

Plan your sequence/schedule. Choose which one you want to do first (running or strength training). Whichever you decide, ensure there’s plenty of rest between the two training sessions. 

How long should a strength training session last for runners?

This depends on your fitness level, your body, and your overall goals. But if you’re unsure where to start, a safe spot would be 30-60 minutes. Focus on quality over quantity. So, if you feel that you’ve covered your bases in 30 minutes, there won’t be a need to push the full hour.

Conclusion

If you’re a runner and you were looking to get into straight training, you’ve now got your questions answered. If you, by any chance, were looking for some graphs and numbers – those are not exactly needed if you’re just beginning. After all, we are here to help you enter the strength training world as a runner. To provide you with guidance, tips, and suggestions, and helping you find a general place where to start.

Never forget that all of us are different. And there is not a one-for-all solution when it comes to this topic. The idea is to find your own pace (in strength training, not just running), and figure out what works best for your body and your routine. So, warm-up, don’t overdo with the weights, and listen to your body. If you find the exercise you’re currently doing too challenging, then take a step back, or drop it down a notch. It’ll come to you; just give it time. There are no miracle progressions overnight.

What we would love to know is – what you think! Are you a runner? Did you start your strength training? Where and how did YOU start? Which part did you find most challenging?
All your questions, experiences and ideas regarding the topic, please share them with us via the comment section below. There is no better way to learn than to share experiences and study them in detail. Looking forward to your comments.

Cheers!

References:

1. Becks Shepherd “Why are rest days important?,” LiveScience, https://www.livescience.com/why-are-rest-days-important  (accessed March 13th, 2024)

2. Tim Bishop “Stronger Legs and Lower Body,” Human Kinetics, https://us.humankinetics.com/blogs/excerpt/proper-form-and-technique (accessed March 13th, 2024)