Most runners know they should lift. Most of them don't, or they do a few bodyweight lunges after a run once a month and call it strength work.
Lift for real. Two short sessions a week, heavy enough to actually challenge you, is one of the best things you can add to your running. You'll run more efficiently, you'll hold your form better late in a run, and you'll miss fewer weeks to the usual aches.
I started SÜPAFIT Run Club this year, and SÜPAFIT was a lifting app long before it was a run club. So this is where the two meet. Below is a plan you can start this week without a coach.
Why lifting makes you a better runner
There's a lot of research here, and it mostly points the same way.
- Running economy. Reviews of studies on distance runners keep finding that heavy strength work improves running economy, meaning you use less energy at the same pace. That's free speed.
- Fewer injuries. Strength training shows up again and again as one of the more reliable ways to cut sports injuries in general. Stronger hips, calves and hamstrings take a beating better.
- A stronger finish. The last mile is where form falls apart. Stronger legs and a stronger core hold it together longer.
And no, you won't get bulky. Building real size takes years of eating a lot and training for it on purpose. Two sessions a week next to your running won't do it.
What runners should actually train
Running is one leg at a time, over and over, thousands of times. Your plan should reflect that.
- Big lower body lifts. Squats and deadlifts build overall leg and hip strength.
- Single leg work. Split squats, step ups and single leg deadlifts train balance and fix side to side differences.
- Calves. They do a huge share of the work in every stride and almost every runner undertrains them.
- Core. Planks and anti-rotation work keep your trunk from collapsing when you get tired.
Upper body matters less. A few rows or push ups are fine if you have time. They aren't the priority.
The 2 day plan
Do both days each week. Each one takes about 40 minutes. Rest 2 to 3 minutes between sets on the first two lifts and about 60 to 90 seconds on the rest.
Day A
- Back squat or goblet squat. 3 sets of 5 to 8
- Romanian deadlift. 3 sets of 6 to 8
- Bulgarian split squat. 3 sets of 8 each leg
- Standing calf raise. 3 sets of 12 to 15
- Side plank. 3 sets of 30 seconds each side
Day B
- Trap bar deadlift. 3 sets of 5
- Step up. 3 sets of 8 each leg
- Single leg Romanian deadlift. 3 sets of 8 each leg
- Bent knee calf raise. 3 sets of 12 to 15
- Dead bug. 3 sets of 8 each side
Pick weights you could lift 2 or 3 more times at the end of each set. That's heavy enough to build strength without leaving your legs wrecked for your next run.
New to lifting? Use dumbbells or kettlebells for the first few weeks and learn the movements before you load a barbell.
How to fit it around your running
This is where most runners mess it up. A few rules.
Lift on your hard days. It sounds backwards. But stacking a lift on the same day as a workout or tempo run keeps your easy days actually easy, and easy days are when you recover. Run in the morning, lift in the afternoon, or lift right after the run.
Keep heavy legs away from your long run. Don't do Day B the day before your long run or a race. Give yourself at least 48 hours.
Race week, cut it in half. Fewer sets, lighter weight, or skip the second session entirely.
Here's a simple week if you run 4 days.
- Monday. Easy run
- Tuesday. Workout run, then Day A
- Wednesday. Rest
- Thursday. Easy run
- Friday. Tempo run, then Day B
- Saturday. Long run or a group run
- Sunday. Rest
Add weight over time
Running the same weights forever stops working fast. When you can hit the top of the rep range on every set, add a little weight next session. Five pounds on squats and deadlifts, a smaller jump on everything else. That's progressive overload, and it's the whole reason lifting works.
That only happens if you write your numbers down. A notebook works. So does an app.
I built SÜPAFIT for this side of things, so take this part knowing it's mine. It's a lifting tracker. It logs your sets, reps and weight, and shows last session's numbers next to every exercise so you know what to beat. It doesn't track your runs, so keep using Strava or your watch for that. Here's how logging works, and the guide to tracking gym progress covers what to actually watch week to week.
Mistakes runners make in the weight room
- Going too light. Fifty bodyweight lunges builds endurance you already have. Heavy, low rep work is what moves the needle.
- Treating it like a second cardio session. Rest between sets. This isn't a circuit class.
- Skipping calves. Do them every session.
- Quitting in race season. Cut it back. Don't drop it. Strength you stop training fades.
Come run with us
If you're near Glendora, Claremont, or anywhere in the San Gabriel Valley, SÜPAFIT Run Club meets every other Saturday morning. It's free, all paces are welcome, and you don't need to sign up. Here's where the next run is.
FAQ
How many days a week should runners strength train?
Two. That's enough to get stronger without taking away from your running. One session a week still helps if that's all you can fit.
Should runners lift heavy or light?
Heavy enough that you could only do 2 or 3 more reps at the end of each set. Light, high rep work mostly trains the endurance running already gives you.
Should I lift before or after running?
After, or later the same day. Run first so your legs are fresh for the run that matters, then lift.
Will strength training make me slower or bulky?
No. Two sessions a week alongside regular running won't add meaningful size. Most runners get faster because their legs get stronger and more efficient.
What are the best exercises for runners?
Squats, deadlifts, split squats, step ups, single leg deadlifts and calf raises, plus planks or dead bugs for your core.
