How I Fit Strength Training Into My Running Schedule

If you are running you should be strength training. It doesn't mean you have to be in the gym every day in addition to running. I don't know anyone who has time for that. 

Strength training is super important for injury prevention, helping strengthen any muscular imbalances, increasing speed and becoming a more efficent (and stronger) runner.

I aim for 2-3 days a week, usually after my hard running workouts so that way I have the next day to recover. My sessions are usually 20-30 minutes long and tend to be full body. I think it's more efficent to use your whole body instead of focusing on lower or upper body. I'm a big fan of compound movement (squat presses, rear lunges with bicep curls).  I never strength train the day before speed work or long runs. I like to keep my legs as fresh as possible.

Here's a breakdown of my week:

  • Monday - Easy Miles or off
  • Tuesday - Speed Work AM and strength training PM
  • Wednesday - Recovery Miles
  • Thursday - Tempo AM and strength training PM
  • Friday - Recovery Miles and either strength training or yoga
  • Saturday - Short, Easy Miles
  • Sunday - Long Run

I am a big fan of Tone It Up and Fitnessblender videos on Youtube, especially their kettle bell workouts! Both are great to do at home with minimal equipment. The Nike Training App is also really good to use if you want to know what to do at the gym.