Balanced Workout Plan for Runners Who Also Want Strength

Hitting 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.

Why Runners should do resistance training

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:

Enhances Muscle Endurance: Stronger legs and core means you can go for harder, longer, without fatigue. Pretty appealing for people whose legs run out of steam before their target distances.

Corrects Muscle Imbalances: As mentioned before, strength training can help correct imbalances, which can occur with repetitive motions, especially if there’s any discrepancy in your gait.

Builds Power for Speed and Agility: The stronger your legs are, the more power they can generate. That includes your strides, which can, in turn, lead to faster times. The increased strength can also help you keep your footing if you’re running on terrain that isn’t flat ground or even level.

Helps Maintain Form: As we start to tire, form can start to waver, possibly leading to injury. A stronger body can maintain proper form for longer, reducing the chance of getting hurt.

The Plan

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:

Strength Training: We’re focusing on building strength and power rather than size, although that might be an added bonus. Our key muscle groups will mainly be the lower body and core, but we’ve also included other upper body movements for a complete program.

Mobility and Flexibility: If you’re an experienced runner, you already know that both of these aspects are extremely important for longevity. If you’re newer to running, then you’ll find out quickly how important these are to keep your joints happy and your legs loose.

Cardio Conditioning: What kind of running workout program would this be if we didn’t include some actual running in it? We’re targeting high-intensity to get you ready for race day. If you’re not planning on racing, you’ll still build endurance and stamina, helping you in your daily runs.

Here’s the weekly schedule we’re using that balances running with targeted strength and conditioning (feel free to tweak it to your schedule):

Monday: Strength Training (Legs & Core)

Tuesday: Easy Run

Wednesday: Mobility and Flexibility

Thursday: Strength Training (Upper Body & Core)

Friday: Interval Training or Hill Sprints

Saturday: Long Run

Sunday: Active Recovery (light stretching, yoga, or walking)

Strength Training Workouts

Monday: Lower Body Strength

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!

Squats: 3 sets of 8–10 reps

Lunges (Walking or Static): 3 sets of 10 reps per leg

Deadlifts (Romanian or Conventional): 3 sets of 8–10 reps

Calf Raises: 3 sets of 15–20 reps

Core Circuit: 3 rounds, 30 seconds each exercise

Planks
Russian Twists
Mountain Climbers

Tuesday: Easy Run

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.

Wednesday: Mobility & Flexibility

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.

Leg Swings: 1 minute each leg

Hip Flexor Stretch: Hold for 30 seconds each side

Glute Bridge with Mini Band: 2 sets of 15 reps

Lying Figure-Four Stretch: Hold for 30 seconds each side

Foam Rolling: Focus on calves, hamstrings, quads, and glutes for 5–10 minutes

Thursday: Upper Body Strength

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.

Push-Ups: 3 sets of 10–12 reps

Dumbbell Rows: 3 sets of 10 reps per arm

Shoulder Press: 3 sets of 8–10 reps

Reverse Flyes: 3 sets of 10 reps

Core Circuit: 3 rounds, 30 seconds each exercise

Side Planks
Bicycle Crunches
Leg Raises

Friday: Cardio Conditioning

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:

Option 1: Interval Training

Warm-Up: 10 minutes easy jog

Intervals: 30 seconds sprint, 1-minute rest x 8–10 rounds

Cooldown: 5 minutes easy jog and stretch

Option 2: Hill Sprints

Warm-Up: 10 minutes easy jog

Hill Sprints: Sprint uphill for 30 seconds, walk down for recovery, repeat for 6–8 rounds

Cooldown: 5 minutes easy jog and stretch

Saturday: Long Run

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.

Sunday: Recovery and Injury Prevention

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!

Wrap-Up

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!