Time is of the Essence: Optimal Scheduling of Strength Training for Runners

athlete running sport performance training Jan 31, 2024

Integrating strength training into your running routine can significantly enhance your performance and reduce risk of injuries. However, it's essential to plan your strength training schedule thoughtfully to avoid overtraining and optimize your running workouts. In this blog post, we'll explore key tips for scheduling strength training within your running program, so you can experience  the benefits without compromising your running performance.


1. Prioritize Recovery Days

Schedule strength training sessions on your recovery days or after easy runs. This allows your muscles to recover and adapt, ensuring you can perform essential running and strength workouts with full intensity. 


2. Alternate Focus Areas

Divide your strength training into upper body, lower body, and core workouts. Alternate between these focus areas on different days to prevent overworking specific muscles groups and maintain overall balance and strength.


3. Be Consistent

Incorporate two to three strength training sessions per week consistently. Consistency is key to long-term benefits and progress. 


4. Warm-Up Thoroughly 

Perform a dynamic warm-up targeting the muscles you'll be working during the session. Warming up prepares your body for exercises and reduces the risk of injury.


5. Listen to Your Body

Pay attention to your body's signals. Modify exercises or runs or even consider a rest day if you feel overly fatigued or experience discomfort during strength training. 


By thoughtfully scheduling strength training on recovery days, alternating focus areas, and being consistent, you'll strike a balance between building strength and optimizing your running performance. Keep in mind that a well-structured strength training regime complements your running journey, making you a faster, more resilient, and injury-resistant runner!


For more in depth guidance on this topic - check out our FREE Runner's Guide to Strength Training! Click here for the free download to learn more. 


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