The Runner’s Guide to Strength Training

As a runner and a physical therapist, I know the struggle. We want to be stronger, but we worry that lifting weights will make us tired, slow, or, worse, cause pain. I get it. But the truth is, a smart strength training plan is one of the best things you can do to become a faster, more resilient, pain-free runner.

Many runners have a tough time know how to add strength training to their routine. I've put this guide together to get you started.

5 Essential Weight Lifting Tips for Runners

1. Perform reps slowly. Focus on control. Aim for a 3-4 second tempo on both the upward and downward movements.

2. Rest 60-90 seconds between sets. This is the sweet spot. It allows your muscles to recover enough to perform the next set with good form, but not so much that you lose the training effect.

3. Lift around 65% of your one-rep max. Instead of guessing, just use your body as a guide. Aim for a 6-7/10 RPE (Rate of Perceived Exertion), where 10 is maximum effort. This means the weight should feel challenging but manageable.

4. Incorporate both compound and single-leg exercises. Movements like squats and deadlifts are fantastic for building overall strength. But as runners, we need to be strong on one leg, so make sure to include single-leg exercises like lunges and pistol squats.

5. Lift 2-3 times a week for best results. Consistency is key. You don’t need to be in the gym every day to see progress. A couple of solid sessions each week is enough to build the strength you need to run strong.

Master These 6 Key Strength Movements

To help you build a well-rounded strength routine, I focus on six fundamental movement patterns. Integrating these into your routine will target all the major muscle groups essential for strong, efficient running.

Managing Pain and Soreness

What if you experience pain during strength training? First, don’t panic. Start with a smaller range of motion or lighter weight, then gradually progress. Alternatively, try a different exercise for the same muscle group, or take a few days off. If the pain persists, consult a physical therapist to get safely back to pain-free movement.

Speaking of pain, it's normal to feel some soreness after a workout, especially if you're new to it. Normal soreness can peak 24-72 hours after exercise. If it’s severe or lasts longer, you might be overdoing it. Remember, you don't need to be sore after every workout to make progress.

How to Fit It Into Your Running Plan

The secret to balancing lifting and running is aligning your training phases. Think of it like this:

Base Phase: This is your foundation. Focus on stability and foundational strength with high volume (3-4 sets of 12-15 reps) and a low-to-moderate intensity. Do this 2-3 times a week, aligning with your base mileage building.

Build Phase: As you get ready for speed work, shift your focus to strength and muscular endurance. Use moderate volume (3-4 sets of 8-12 reps) with a moderate-to-high intensity, 2 times a week.

Peak Phase: It's time to build power. Lower the volume (3-4 sets of 4-6 reps) but increase the intensity. Do this 1-2 times a week to enhance explosiveness for race-specific workouts.

Taper Phase: As you near race day, it’s all about recovery and maintenance. Drop the volume (2-3 sets of 10-12 reps) and keep the intensity low. One or two sessions a week is all you need.

To balance your training, try to lift on easy run days or non-run days. If possible, separate your runs and lifting sessions by a few hours. And remember, be patient. Your body will adapt to this new stimulus over time.

The Power of Consistency

Even if you have to cut back on your training, don't worry! Research shows that just one session every 14 days can help maintain your performance and health benefits. But here's the kicker: one session per week can keep your muscle mass, strength, and aerobic performance steady for up to 12 weeks!

Some training is always better than none. Keep moving, and you'll continue to reap the rewards of your hard work.

Ready to Add Strength Training to Your Routine?

Still not sure where to start after reading this guide?

That's where I come in.

As a physical therapist and experienced running coach, I can help you create a personalized plan that perfectly balances your running and strength training. My goal is to empower you with the right knowledge and tools so you can train smarter, prevent injuries, and build the foundation for a lifetime of running.

If you're ready to start your journey to a stronger, more resilient stride, I’m here to help. Contact me today to get started.