Structure Your Training
Similar to any properly designed running program, your work in the weight room should be structured depending on your unique goals. For runners, this includes aligning your strength training with your current running routine.
For instance, runners in the offseason can put in a bit more time with the weights as opposed to someone that’s a few weeks out from their next marathon. In general, the best time to introduce strength training into a routine is during the offseason where the demands of running are low and athletes can experiment with new forms of training.
During this time, athletes will be able to build up to higher volumes (more sets and reps) without detrimentally affecting their running. As their season progresses and competitions get closer, runners will want to taper down, focusing more of their effort on actual running and less on the work in the weight room.