5 Rules For Effective Strength Training

Squats are a great way for runners to build lower body and core strength. Photo: www.shutterstock.com

Organize Your Week

Most runners will start by implementing strength training on their rest days, preferring to maintain the sanctity of their running days and simply trading a rest day for extra work in the gym. While on paper this might make sense, often times this leads to runners overtraining and failing to recover in between workout sessions.

If your schedule allows, it’s often easiest to add in strength training to a day when you’re already putting in a hard running workout. Although compounding a strength workout on top of a hard run greatly magnifies the intensity of training, it also allows athletes to dedicate rest days to proper recovery rather than hitting the gym.

In this scenario, where running and strength training are happening on the same day, runners will benefit most (and feel the best) when the strength training is performed after their hard run.

RELATED: Should Your Strength Training Be Hard?

For instance, consider the following schedule for someone running four times a week:

Monday: Easy Run

Tuesday: Track Workout + Strength Training

Wednesday: Off

Thursday: Tempo Run + Strength Training

Friday: Off

Saturday: Long Run

Sunday: Off

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