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FACT CHECKEDHitting the weights is usually the last thing on a runner’s mind. Why waste time picking things up and putting them down when you could be clocking miles? Well, how about the fact that it could improve your times, keep you from getting injured, and increase your endurance? This guide will put you on the right path to being the best runner you can be with a plan that balances strength, mobility, and conditioning, no matter what level you are.
We all know that running is one of the most effective forms of cardio. It builds up cardiovascular endurance and enhances mental toughness (anyone who has broken through “The Wall” knows exactly what I’m talking about). As great as that may be, it can also be very hard on the body. The repetitive nature of running can take its toll on anyone, especially if there are any muscle imbalances or weakened muscles surrounding problem areas. Adding a strength plan into your routine can help negate some of this and make you a faster, stronger, and more resilient runner.
Strength training benefits runners in multiple ways:
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
Let’s be clear: we know you’re not training to become the next Mr. Olympia, so don’t worry about bodybuilding-focused training. Instead, we’re focusing on three main parts:
Here’s the weekly schedule we’re using that balances running with targeted strength and conditioning (feel free to tweak it to your schedule):
We don’t expect you to be lifting monstrous amounts of weight, but you should be challenging yourself to go a little outside of your comfort zone. That being said, don’t sacrifice form for heavier weight. We’re trying to keep you healthy, not injure you!
Your choice of running workout. It shouldn’t be anything marathon-level; just get out and get some miles in without pushing it too hard.
DO NOT SKIP THIS DAY! Especially as we age, mobility and flexibility becomes more and more important. The target is to keep your joints healthy and muscles limber. These movements are going to help you stay loose and relaxed on your runs.
Yea, running is a lower body-focused sport, but, putting some working into your upper body is going to help with your posture, stride, and arm swing.
I’m going to be honest with you; this is going to be a hard day. If you’re just used to training distance, then these sprints are going to push you like you’re starting to run for the first time again. There’s a method to this madness, though, including improving your VO2 max and possibly your race times; I would say both of those are pretty positive things. Choose one option or alternate weekly:
Your legs will be hurting after your Friday workout. That’s why we want you to go for a long, moderate-intensity run today. We’re working on endurance and building your aerobic capacity. Your breathing should be steady throughout the run, reduce the pace if you feel yourself getting too winded. Look to try to increase the distance run by 10-15% every week to keep yourself from plateauing.
You should be taking this day as seriously as any of your other training days. Make sure you’re hydrating; do some form of light activity such as an easy walk, some yoga, foam rolling, or stretching. If you want to go above and beyond, ice baths, massages, and even massage guns are a great way to improve circulation and relieve muscle soreness. This is also a great day to outline what your diet will look like for the week. With how hard you’re pushing your body, you need to make sure you’re getting adequate nutrition. Going along with nutrition, make sure you’re getting enough sleep. That’s when your body does most of its recovery. Just DVR that show; you can use the extra hour of sleep!
Integrating strength, mobility, and conditioning into your running regime is going to help you become a better runner. Whether you’re training to compete or just want to challenge some personal goals, this program can help you get stronger, stay healthy, and move faster for longer. Stick with the plan, increase weights little by little, and watch your progress continue. As you know, when it comes to running, as with most things, consistency is key. There’s only one thing left to do: lace up those shoes and get out there!
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
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Tyler DiGiovanni
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