How to Find the Perfect Balance Between Running and Strength Training
The importance of including strength training in a running plan is now well-known.
Strength training can help support our running bodies by improving our running economy. This is essentially how much oxygen we use while we run. This is directly related to how difficult the effort will feel. The better the running economy, the more at ease we will feel during our runs.
The other benefit of strength training is enhancing running performance. Improved performance can be seen as faster running speeds or shorter times to complete a run. Score!
However, the burning question that remains is: How am I supposed to fit all of this into my training schedule?
I know it can feel overwhelming, but I’m here to tell you that it’s possible. Your strength training should be efficient and targeted. After all, we’re runners, not bodybuilders. Our main focus is still running!
In this article, we’ll go over some useful tips to help you find the right balance between running and strength training. Let’s dive in!
1) Let’s Stop Overcomplicating Things
There is an overwhelming amount of exercise variations out there. Having too much choice can give us analysis paralysis. We’re presented with too many options for strength training exercises. So, instead of picking a few and getting on with it, we freeze and don’t end up doing anything.
Does this sound familiar?
Instead of trying to go for the coolest and fanciest movements, let’s stick to what works. Some examples of movements you can come back to over and over again are:
Squats
Lunges
Deadlifts
Calf raises
Bridges
Front planks
Side planks
If you keep challenging yourself further, when you’re ready, you will still improve with these more “traditional movements”. To keep seeing changes in our muscular system, we have to keep stimulating it so it can create new adaptations. This principle is called progressive overload.
In a study by Plotkin et al. (2022), they found that progressive overload can be achieved in two different ways:
By increasing the load and keeping the number of repetitions within the same range (8-12).
By increasing the number of repetitions and keeping the load the same.
Both options are totally viable. However, if our goal is to be efficient, progressing the load seems like a better choice. Some individuals may not have access to heavier loads. In that case, progressing the number of repetitions may be their best bet. It all comes down to personal preference.
Read this article if you want to find out if you’re challenging yourself enough in your strength training workouts.
2) Make it Efficient
My second tip relates to efficiency. A strength training session for runners doesn’t need to last 60 minutes or more. You might be surprised to learn that 15-20 minutes can be sufficient.
Research has demonstrated that runners can get results with limited strength training time. For instance, Schoenfeld et al. (2018) found that the study participants gained strength after completing a strength program for 8 weeks. The sessions lasted just 13 minutes and were three times per week.
Something I like to do when I’m strapped for time is to pick three or four exercises and perform a circuit. You can do 2-3 sets of 8-12 repetitions for each movement. Set a timer for 15-20 minutes. When it beeps, you’re done, no matter how far you’ve gone in the circuit. Something is better than nothing!
3) Time Your Strength Sessions Correctly
Should you strength train before or after running? Can you strength train on the same day as running?
These are some of the most frequent questions I get from runners I treat. Here are the two main tips you need to remember for this (Balgrove et al., 2018):
Leave at least 3 hours between an intense endurance activity (running) and a strength training session.
Leave at least 24 hours between an intense strength training session and your next run.
The reason for having this gap between running and strength training is to limit the interference phenomenon. This is when the endurance part of the activity (running) can inhibit muscle growth (strength training).
To answer the questions above, you can run and strength train on the same day, but it’s not recommended to do it back-to-back. You could, for example, schedule a run in the morning and your run in the late afternoon or evening.
If the strength training isn’t too strenuous, you could do the strength training in the morning and an easier run in the evening.
If your strength training session is very intense and you know you need fresh legs for your next run, it’s best to leave a 24-hour gap between these sessions. For example, if you have a long run or a run with intense intervals to do, you may want to complete these 24 hours after a strength training session.
4) Choose a Strength Training Frequency Depending on Your Goals
How many times per week should you strength train? The answer is that it depends.
It depends on your fitness level, what your goals are, if you’re currently in a training cycle, etc.
If you’re in your off-season or pre-season, this is the perfect time to implement more strength training. You could aim for 2-3 times per week. If you’re a complete beginner, you may want to start with twice a week.
When you’re getting closer to race day, bringing your strength training down to once per week for maintenance is a good move. This is especially true for those peak mileage weeks when the legs are starting to feel quite tired and heavy.
Disclaimer: If you’re close to a race and you haven’t been strength training at all for the entire training cycle, now is not a good time to start. The last thing we need is an injury from strength training or too much load too soon right before a race. Finish your race and focus on recovery. Then, think about implementing some strength training during your off or pre-season.
If you’re interested in finding out how many times per week is best for running, read this article for more info!
5) Avoid Common Mistakes
Running can be difficult and we know that getting injured is part of the game. However, the last thing we need is to increase our injury risk by making poor choices when it comes to strength training.
Here are the common mistakes to avoid:
Doing too much too soon: Less is more when it comes to strength training for runners, especially for beginners. A lot of runners I treat pick weights that are too heavy for what their body can tolerate. They then become sore and give up on strength training altogether because it doesn’t feel as good as running.
It’s always best to start with a lighter weight and see how the body reacts during and after. Once you feel more confident, you can start increasing gradually.
Increasing the intensity of running and strength training all at once: This is another one that can hurt. Increasing both running mileage and strength training intensity too quickly can lead to burnout or injury. This is why it’s best to build a solid foundation of strength when your running volume isn’t as high. Then when your running volume increases before a race, you can reduce your strength training frequency.
Not listening to your body: Don’t ignore signs of fatigue, soreness, or pain, and push through when rest is needed. It’s alright to skip an occasional run or strength training session when needed. You will not lose your fitness if you skip a session; you most likely will feel even stronger in your next workout.
There are many more training errors we could talk about, but these are the main ones to look out for.
Last Words on Balancing Running and Strength Training
Balancing strength training and running may seem challenging at first. However, with the right approach, it can be seamlessly integrated into your routine.
By focusing on efficient, targeted exercises, managing your workout timing, and avoiding common mistakes, you can improve your running performance without sacrificing strength.
Remember, consistency and gradual progression are essential. Take it one step at a time, listen to your body, and find the balance that works best for you and your current goals.
Follow the tips in this blog article and you'll be well on your way to becoming a stronger, faster, and more resilient runner.
Happy running,
April
References:
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7
Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports medicine (Auckland, N.Z.), 54(4), 895–932. https://doi.org/10.1007/s40279-023-01978-y
Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103.
