While designing a running and lifting program can be difficult. I will show you how you can do it.
As a competitive runner with a 31:13 10K and 15:09 5K, I spent years believing that more miles were always the answer.
Then I started incorporating basic strength work twice a week.
The changes weren't subtle. My running form improved noticeably, I felt more stable through my hips, and my stride became more powerful.
My speed increased, and for the first time in years, I felt like I was driving forward rather than just covering ground.
Why Strength Training Transforms Running Performance
The evidence is compelling: runners who add strength training see measurable improvements across multiple metrics.
Performance gains can include:
- Improved running economy and form
- More powerful stride mechanics
- Faster race times across all distances
- Enhanced speed development
Injury prevention is another potential benefit, though research shows mixed results.
Some studies suggest strength training may reduce specific injuries, while other controlled trials show no significant difference in overall injury rates.
Beyond speed and injury prevention, strength training builds the muscular resilience needed for the final kilometers of races when form typically deteriorates.
A stronger core and more stable hips mean you maintain efficiency when fatigue sets in—often the difference between hitting your goal and falling short.
Designing Your Training Week
The key to combining running and lifting successfully is strategic scheduling.
You need to balance intensity, allow for recovery, and avoid the trap of going hard every day.
My Weekly Structure
I strength train twice per week—Monday and Thursday. Thursday is particularly strategic: I lift in the morning, then do my tempo run in the evening.
Yes, it's a demanding day, but it's followed by an easy Friday, giving my body the recovery it needs before weekend long runs.
This pattern of stacking intensity on specific days rather than spreading it evenly seems to work for me.
The alternative, spreading hard efforts throughout the week, leaves you perpetually fatigued without achieving true intensity on any given day.
General Training Framework
For most runners, combining strength and running work:
- Run 5-6 days per week (depending on your volume goals)
- Strength train 2-3 days per week (2 for higher mileage runners, 3 for those prioritizing hybrid fitness)
- Include 1-2 complete rest days for recovery and adaptation
- Consider a 3:1 run-to-gym ratio as a starting framework
Recovery considerations:
- Schedule strength sessions on the same day as easy runs or after quality sessions (not before)
- Progressively increase workout frequency and intensity—don't add everything at once
- Monitor for excessive soreness, which indicates inadequate recovery.
- Prioritize sleep, nutrition, and mobility work as non-negotiable recovery tools.
Sample Weekly Schedule
Here's a balanced approach for intermediate to advanced runners:
Monday: Strength training (lower body focus) + easy run (30-40 minutes)
Tuesday: Interval or track session (e.g., 8 x 800m)
Wednesday: Easy run (40-50 minutes) + optional core work
Thursday: Tempo run + Strength training (Full body)
Friday: Easy recovery run (30-40 minutes)
Saturday: Long run (60-90 minutes)
Sunday: Rest or very easy cross-training
This structure allows for two quality running sessions per week, adequate strength stimulus, and sufficient recovery between hard efforts.
The Right Strength Exercises for Runners
Not all strength training is created equal for runners.
Runners benefit most from functional movements that translate directly to running mechanics and injury prevention.
Lower Body: The Foundation
These three exercises have been game-changers in my own training:
Weighted Lunges (Forward, Reverse, and Walking)
Lunges develop single-leg strength, which directly translates to running since you're always on one leg during your stride. They build stability through the hips and strengthen the glutes, quads, and hamstrings in a running-specific pattern. Start with bodyweight, progress to dumbbells.
Single-Leg Romanian Deadlifts
This exercise targets the posterior chain—hamstrings, glutes, and lower back—while demanding balance and stability. It's particularly effective for improving hip stability during the single-leg stance phase of running.
Weighted Step-Ups
Step-ups mimic the propulsive phase of running and build unilateral leg strength. They strengthen the quads and glutes while improving stability. Use a box height where your thigh is parallel to the ground when your foot is elevated.
Additional effective exercises:
- Hip Thrusts (Targets glutes for hip extension)
- Bulgarian split squats (advanced single-leg work)
- Jumping split squats (add explosive power)
- Single-leg calf raises (strengthen the calves and improve ankle stability)
Upper Body: More Important Than You Think
Strong arms and shoulders improve running economy by maintaining efficient arm swing, especially when fatigued.
Push-ups: Strengthen the chest, shoulders, triceps, and core. Vary hand positions to target different muscle groups.
Pull-ups or Inverted Rows: Build back, bicep, and core strength. A strong back supports better posture throughout long runs.
Overhead Press: Develops shoulder stability and strength that translates to arm drive during running.
Core: The Power Transfer System
Your core connects your upper and lower body, transferring power and maintaining stability. Weak core muscles lead to form breakdown, inefficient movement, and increased injury risk.
Core exercises:
- Planks: Lie face down, then lift your body onto your forearms and toes. Keep your body in a straight line from head to heels—don't let your hips sag or pike up. Hold this position for 30-60 seconds. Planks stabilize your pelvis and reduce lower back strain during running.
- Side Plank: Lie on your side, prop yourself up on one forearm with your elbow directly under your shoulder. Stack your feet and lift your hips off the ground, creating a straight line from head to feet. Hold for 30-45 seconds per side. This builds lateral stability and prevents hip drop during your running stride.
- Bird Dog: Start on your hands and knees. Extend your right arm forward and left leg back simultaneously, forming a straight line. Hold for 2-3 seconds, then return to the start. Repeat with opposite limbs. Do 10-12 reps per side. Bird dogs improve balance and teach your core to resist rotation.
Aim for 2-3 core sessions per week, either after runs or as part of your strength training days.
Adding Explosive Power: Plyometrics
Plyometric training develops explosive power through rapid stretching and contracting of muscles.
Studies like that which were published on the National Library of Medicine suggest that plyometric training may improve running economy in trained distance runners.
Effective plyometric exercises:
- Jump squats
- Jump lunges
- Box jumps
- Skipping
- Bounding drills
The beauty of plyometrics is that they require limited equipment and can be integrated into your existing training.
Start with some basic skipping and bounding, focusing on quality over quantity—these exercises are demanding on the nervous system and joints.
Studies consistently show that runners incorporating plyometric work see improvements in running economy and speed.
Warm-Up and Cool-Down Essentials
Quality warm-ups and cool-downs aren't optional extras; they're integral to performance and injury prevention.
Dynamic Warm-Up (10-15 minutes before running)
My warm-up involves a 15-minute easy jog.
Followed by some dynamic stretches which activate muscles, improve mobility, and prepare your body for movement.
Effective dynamic stretches:
- Leg swings (forward/back and side to side)
- Walking lunges with a twist
- High knees
- Butt kicks
- Toy soldier walks (hamstring sweeps)
- Hip circles
- Arm circles and crosses
These movements activate muscle groups, increase blood flow, and improve the range of motion before demanding efforts.
Cool-Down Protocol
After running, gradual cool-downs prevent blood pooling and promote recovery.
Cool-down structure:
- 5-10 minutes of easy jogging or walking
- Static stretching (hold each stretch 30-60 seconds)
- Focus on major muscle groups: calves, hamstrings, quads, hip flexors, glutes
Light cardio and gentle stretching post-workout reduce muscle soreness and stiffness, allowing you to recover faster for the next session.
Connecting Running and Strength: The Hyrox Model
If you're looking for a concrete framework that combines running and functional strength, Hyrox racing provides an excellent model.
Hyrox events combine 8km of running with eight functional fitness stations—sled pushes, pulls, rowing, wall balls, and more.
Even if you're not planning to compete in Hyrox, training for this format develops the hybrid fitness that benefits all runners.
The concept of "compromised running"—running with pre-fatigued legs—is particularly valuable for building the resilience needed in the final stages of races.
Sample Programs by Experience Level
Beginner Level (Building the Foundation)
If you're new to strength training, start conservatively. Focus on learning proper form with lighter weights and gradually build intensity.
Weekly structure:
- Run 4-5 days per week (20-40 minutes per session)
- Strength train 2 days per week (full body sessions)
- Include 2 rest days
Key exercises: Bodyweight squats, lunges, planks, push-ups, bird dogs, glute bridges
Progression strategy: Master bodyweight movements before adding load. Build consistency before increasing volume or intensity.
Intermediate Level (Developing Power)
For runners who are comfortable with basic strength work and running 40-60km per week.
Weekly structure:
- Run 5-6 days per week (including one interval session, one tempo, and one long run)
- Strength train 2-3 days per week
- Include 1 rest day
Key exercises: Weighted lunges, single-leg deadlifts, weighted step-ups, box squats, pull-ups, overhead press, plyometric work (jump squats, box jumps)
Focus: Build explosive power and running-specific strength. Consider adding a plyometric finisher to one strength session per week.
Advanced Level (Peak Performance)
For experienced runners and lifters seeking to maximize performance.
Weekly structure:
- Run 6 days per week (60-100km per week, periodized for specific race goals)
- Strength train 2-3 days per week (periodized to complement running focus)
- Include strategic recovery protocols
Key exercises: Advanced single-leg work (Bulgarian split squats, pistol squats), Olympic lift variations, heavy compound movements, extensive plyometric training
Focus: Periodize strength training to complement running cycles. During base-building phases, emphasize strength development. During racing phases, maintain strength while reducing volume to prioritize running.
Monitoring Progress and Adapting
Successful integration of running and lifting requires ongoing assessment and adjustment.
Set specific, measurable goals:
- Running: Target times for specific distances
- Strength: Performance benchmarks (e.g., 10 single-leg step-ups with 10kg dumbbells)
- Hybrid: Combine both (e.g., run 5 x 1km under 4:00 with 3-minute recoveries)
Track key metrics:
- Running pace across different session types
- Weight lifted and repetitions achieved
- Recovery quality (sleep, soreness levels, motivation)
- Race performances
Adjust based on response:
- If excessively sore, reduce volume or intensity
- If progress stalls, reassess recovery, nutrition, or training balance
- If running performance suffers, reduce strength training volume temporarily
- If injury-prone, emphasize stability work and reduce running volume
The goal is sustainable, long-term development. Progress isn't linear—expect periods of adaptation, plateau, and breakthrough.
Final Thoughts
Adding strength training to my running routine transformed my performance in ways that additional running volume never did.
I'm more stable, powerful, and resilient.
My form holds up deeper into races, and I'm confident in my body's ability to handle training demands.
The key is consistency and patience. Start with two strength sessions per week. Focus on functional movements that translate directly to running. Schedule intensity strategically, allowing for adequate recovery.
Frequently Asked Questions
Why should I combine running and lifting weights?
Combining running and lifting enhances overall fitness, improves running performance through stronger muscles and better form, and may help reduce certain injury risks, though research results vary.
How often should I include strength training in my running routine?
Most runners benefit from 2-3 strength training sessions per week. If you're running high mileage (80+km per week), two sessions may be optimal. For those prioritizing hybrid fitness or running moderate mileage, three sessions work well.
What are the most important strength exercises for runners?
The most effective exercises are functional, single-leg movements: weighted lunges, single-leg Romanian deadlifts, and weighted step-ups. These build running-specific strength and stability while preventing common running injuries.
