If you’re reading this, you must be one of the lucky runners who’s discovered the secret combination of getting strong AND running mileage. It used to be just “run, stretch, and sleep,” but runners everywhere are learning how a few strength training sessions per week can massively improve their fitness and injury resistance. Runners who strength train see improvements in their running economy (study) and most likely have a far lower risk of injury (study). Today we’ll answer the question, “how often should runners strength train?” We’ll also show you how to best incorporate strength training into a week of running training.
How often should a runner strength train?
As runners, we’re used to logging miles every day or almost every day, but things are a little different when it comes to strength training. Runners should aim to complete 2-3 strength training sessions per week for their legs. If you want to finish every run with pushups and pull ups like Bill Rodgers, you’re more than welcome, but lifting weights to strengthen our legs works best when we allow our muscles at least one day to recover from the strain. Most runners find 2 sessions of strength training per week to be plenty.
What days should a runner strength train?
There is no perfect answer to this question, but there is one key point to remember: protect your easy days. If you’re doing your strength training / prehab on your easy days, you might run into a situation like in the sample graph below. Because she is strength training on her easy days, this hypothetical runner has accidentally made all her days similarly challenging.
It may seem counter intuitive, but a better way is to complete your strength training on days where you’re picking up the pace, running a tempo, or even doing a track workout. This makes those days harder but keeps your easy days easy. It also allows the maximum recovery time in between difficult efforts. A week with that structure could look like this.
In our sample 7 day training week with one off day, just moving the strength training sessions around shifts the balance from 5 “hard days” and 2 “easy days” to 3 “hard days” and 4 “easy days.” This should make any athlete feel fresher while reducing the risk of burnout and injury!
What strength training exercises are best for runners?
We’re not trying to become bodybuilders or bulk up. We also want to keep it simple. Figuring out our mileages and workouts is hard enough! Here are 3 simple strength training exercises any runner can try to get started.
Exercise 1: Squats
Why it works: Squats build up our quads, our glutes, and our backs. They’re easy to learn and easy to add weight as you get stronger.
Exercise 2: Calf Raises with Weight
Why it works: 55% of the force required to run comes from our calves. Strengthening them makes our stride more efficient and helps us reduce the risk of injury.
Exercise 3: RDL’s
Why it works: This exercise strengthens our hamstrings and hip external rotators (the glutes runners need). You can start with a pair of light dumbbells and work your way up to heavier weights.
If a custom strength training routine that matches your training, a soreness log where you can watch your aches and pains disappear, and injury prevention routines from pro runners sounds interesting, you should try the Recover Athletics app. Your first custom routine is free!
If you don’t know Recover, we’re so glad you stopped by our page. Recover athletics is a team of runners, doctors, physical therapists, and entrepreneurs. We’ve made it our mission to help runners around the world prevent injury. Meet our team.