How To Fit Strength Training Into Your Running Schedule

Strength training has a number of benefits for runners including:

-       Improved running efficiency

-       Reduces your risk of injury

-       Improved neuromuscular efficiency

-       Improved force production

-       Improved overall performance

-       Allows you to work on any muscle imbalances

A question I get asked regularly though, is ‘how do I fit strength training into my running schedule?’. Now my answer would be different depending on the athletes current running schedule, strength training IQ and available time. However, there are some key things you should try to achieve and some ways you can fit the strength work in more effectively.

Firstly, strength training should not be viewed as a ‘if I have time, I will do it’ sort of thing. If you change your mindset to the fact that strength training is essential for runners, then it will be easier to find time to fit it in. Secondly strength training can be done anytime, anywhere. It doesn’t necessarily have to be done in a gym all the time. Of course, a gym environment is better as it gives you more options and the opportunity to progressively overload the muscles more effectively. However, doing some bodyweight strength sometimes will also be beneficial. I would recommend that you start by aiming for a minimum of one strength training session per week. This way you are not setting yourself an unrealistic target that you will fail to hit, but still give you some benefits of the strength work. Once you have successfully added one strength session in, you can then look at adding another session if needed.

Here are some ideas of how you could actually fit the strength training session in around your running schedule:

-       Add the strength session on a day where you don’t have a running session. This will allow you to purely focus on the strength work that day.

-       Strength training in the morning, run in the evening (or vice versa). This way it allows you to have a good amount of rest and recovery in between sessions. You want a minimum of 6 hours between the sessions ideally. If you are doing this way, then make sure you are fuelling effectively in between the sessions to keep energy levels high.

-      Try to add strength work onto an existing running session. For example, once you finish a run, go straight into 30-45 minutes of strength work. This way you won’t have to dedicate a whole other session just for strength.

-       If you struggle with time to fit in a full strength session in one go, why not spread the work over the week. For example, instead of one full hour focused on strength, try adding three twenty-minute sessions across the week.

Now some of these options may be more effective than others. However, the most important thing you need to understand is any strength training, is better than none. So, find the way that works best for you and be as consistent as possible with it.

Of course, if you have any questions about this, please get in contact with me.

Chris Bone

Certified Strength and Conditioning Specialist

Running Coach

Sports Massage Therapist