By RunDoyen.
Featuring coaching insights from Will Benitez and Addi Zerrenner.
Adapted from a RunDoyen coach conversation and edited for clarity.
TL;DR
- One day per week of strength training can still pay off, consistency beats perfection.
- Two days per week is a strong baseline for most runners, four days per week is a sensible ceiling.
- Put strength on hard running days so recovery days stay easy, and do it after the run when possible (aim for at least ~3 hours of separation).
- Most runners should live in low weight, higher reps (often 8–15) to build muscular endurance.
- Train more than “just legs,” include core (more than abs) and upper body, plus multi-directional movements.
If you want help turning these rules into a week that fits your life, training age, and race goals, use the RunDoyen coach matching process here: Get Matched.
Table of Contents
- Why strength training matters for runners (even if you “hate lifting”)
- How often runners should strength train (the minimum and the ceiling)
- When to strength train (hard days, recovery days, and spacing)
- What to focus on (legs, core, upper body, and multi-directional movement)
- How heavy and how many reps (plus when explosive work fits)
- A 15-minute strength template for busy runners
- Common mistakes runners make with strength training
- Safety and when to get help
- Putting it all together
Why strength training matters for runners (even if you “hate lifting”)
Most runners understand the simple equation: run more consistently, get better at running. The problem is that running is repetitive, impact-heavy, and (by design) fatiguing. Strength training is one of the most reliable ways to support that workload without asking your body to absorb even more miles.
Two benefits rise to the top:
- Injury prevention and durability.
A stronger system is better prepared for impact, hills, uneven terrain, and the small form changes that show up late in a run. - Muscular endurance.
Running is endurance, but it is also repeated force production. Strength training builds the ability to keep producing force when your legs are tired, without turning every run into a grind.
A key mindset shift helps a lot of runners: strength training is not primarily about “gains” or looking a certain way. It is about building a stronger foundation that supports the running you care about most. Or said more simply, a little can go a long way.
If injury prevention is a big driver for you, it can help to treat strength as part of your broader prehab approach, not an optional extra. RunDoyen has a helpful companion resource on that mindset here: prehab for runners.
How often runners should strength train (the minimum and the ceiling)
The minimum effective dose: 1 day per week
If you only have one day, do not write strength off. One day per week can still be meaningful, especially when you keep it simple and repeatable.
You also do not need a full gym setup to get started. A little space, a chair, and possibly a resistance band can cover a surprising amount of useful work.
Rule of thumb: one day per week done consistently beats two weeks on, three weeks off.
The practical baseline: 2 days per week
For many runners, two strength sessions per week is the sweet spot: enough repetition to progress, not so much that it compromises running workouts or recovery.
This frequency also makes it easier to build a routine. You know which days are strength days, you know what you are doing, and you are less likely to improvise your way into either doing too little, or doing the wrong thing.
The sensible ceiling: 4 days per week (for most runners)
There are runners at both ends of the spectrum:
- “I do not want to strength train, I just want to run.”
- “I strength train every day.”
Both are understandable. The issue with the second group is not motivation, it is recovery math.
Running already breaks down muscle and demands repair. Strength does the same. Pile too much on top and you can outrun your ability to rebuild. One coach described it like having a limited amount of recovery “wattage,” you only have so many resources available to restore yourself.
For most runners, four strength days per week is the upper limit, and going beyond that (especially 5–7 days plus running) increases risk for overtraining and injury.
A practical way to think about 2–4 days per week:
- 2 days: full-body focus, big patterns, simple progression
- 3–4 days: often split into 2 compound-focused days plus 1–2 core-focused sessions
If you want your week to be primarily about running, and strength to stay supportive, this range tends to work well.
For runners using a structured running plan (or considering one), the cleanest way to align training elements is to anchor everything to your running week. If your race goal spans multiple distances or you are not sure which plan fits, start with the hub: Training Plans.
When to strength train (hard days, recovery days, and spacing)
This is one of the most common questions runners ask, and the answer can simplify your entire schedule.
Put strength training on hard running days
General rule: lift on your hard run days.
Hard days might include:
- tempo runs
- hill sessions
- fartlek style workouts
- interval workouts (track or road)
Why pair them? Because it protects your recovery days. Even if you jog on a recovery day, the goal is for that day to be truly easy, truly restorative. When strength training gets sprinkled randomly across the week, it quietly turns “easy” days into medium days. Enough medium days in a row and your body never gets what it needs.
If you want a deeper look at why recovery days matter (and how to keep them honest), this guide fits naturally with the strength timing rule: Easy run pace and recovery days.
Do strength after the run (when possible)
If you have to choose where to spend your best energy, choose your run workout. You are a runner first.
So in most cases:
- Do the run first
- Do strength after
A useful spacing target is at least ~3 hours after the hard run, minimum. That buffer helps you show up to strength work with enough energy to move well, and it reduces the odds you end up doing rushed, sloppy reps when you are already depleted.
What about lifting before a workout run?
You can do it, but it is rarely ideal. Lifting before speed work often degrades the quality of the workout you most want to execute well. If your legs are cooked before intervals, you may end up training fatigue more than you are training the intended system.
When life constraints force your hand, keep it light and technique-focused. But as a default, run first.
What to focus on (legs, core, upper body, and multi-directional movement)
A lot of runners default to “leg day,” which makes sense. Running is leg-driven. But a runner-strength plan should be broader than quads and calves.
Do not ignore upper body
Your arms matter. They help rhythm, posture, and mechanics when fatigue sets in. Upper-body strength also improves how well you hold form late in long runs and races.
Core means more than abs
When coaches say “core,” they are not only talking about crunches.
A runner’s core includes:
- the abdominal wall
- the back side of that system (think trunk stability)
- hips and glutes (often included in how coaches program “core” for runners)
This matters because we are not chasing “abs,” we are chasing control and stability that transfers to running.
Add multi-directional movement
Running is linear. Your body moves forward, step after step, in a straight line.
That is exactly why multi-directional strength work can be so valuable. It adds resilience in positions and angles you do not train when you only run straight.
Examples that were specifically recommended:
- lateral lunges
- lateral squats
- rotational lunges
- curtsy lunges
Even one or two movements like these per session can round out your strength work and help address common left-right imbalances that show up across training blocks.
A simple “areas to hit” checklist
If you want a quick checklist for most runners:
- glutes, hamstrings, calves
- trunk stability (core, broadly defined)
- upper body (push, pull, carry patterns)
- at least one multi-directional lower-body movement
How heavy and how many reps (plus when explosive work fits)
Strength training for runners should match the demands of running, not compete with them.
Most runners: low weight, high reps for muscular endurance
General rule of thumb: low weight, higher reps to build muscular endurance.
A practical rep range shared in the coaching discussion:
- High reps: roughly 8–15
- Low reps: roughly 4–6
High-rep work increases time under tension. That supports endurance, which is the nature of running.
“Low weight” is relative, it should still feel like work. You should be challenged, but you should not be grinding to the point that your running falls apart.
When heavier, lower-rep work can make sense
There are moments where heavier, lower-rep work can fit, usually:
- in a building phase
- for runners with strength training experience
- preparing for a more demanding race (like marathon or ultramarathon)
This is not an invitation to turn into a powerlifter mid-cycle. It is a targeted tool used carefully, then adjusted as running demands rise.
Closer to racing: explosive work (for shorter distances)
As a runner gets closer to a peak race, particularly for shorter events (roughly 1600m up through 10K), it can be useful to incorporate some explosive movements so muscles learn to “fire” quickly under tension.
This is a nuance, not a requirement for every runner. It is also something to keep modest so it does not add soreness or compromise key sessions.
Should runners max out lifts during a training cycle?
In general, no.
If your primary goal is running, maxing out is usually a distraction that increases fatigue and risk without providing the most useful return for the time and recovery cost.
A helpful filter is: does this help tomorrow’s run and next week’s consistency, or does it steal from it?
The 15-minute strength template for busy runners (extractable)
If your schedule is tight, the goal is not to “do everything.” The goal is to do the smallest amount that still moves you forward, and to repeat it.
A 15-minute runner strength session (5 moves)
- Pick two lower-body movements
- Example: squat variation + lateral lunge
- Pick two upper-body movements
- Example: push-up variation + row variation
- Pick one core movement (think trunk stability)
- Example: plank variation (front or side)
- Set a timer for 15 minutes
- Complete controlled rounds of the five movements
- Move well, do not rush
- Challenge yourself, but do not turn it into HIIT
How long should strength sessions be?
If you have more time, you can scale this template to 20–30 minutes. Even then, avoid the trap of turning strength into a two-hour event. For most runners, it is reasonable to cap strength sessions around 60 minutes.
This template also works well on the same day as a hard run. Do the run first, recover and refuel, then lift later.
What strength training is not (for runners)
Many runners try to “solve” strength training by swapping in something that feels intense and time-efficient, like HIIT or CrossFit. The issue is that these often become additional high-intensity stress, not targeted strength support.
Two practical takeaways from the coaching discussion:
- HIIT is not the same as strength training for runners, especially if it is replacing the strength work you actually need.
- Using very intense classes as “recovery day training” can backfire. Not running is not the same thing as recovering.
If your week already includes workouts, long runs, and life stress, adding another max-intensity bucket can push you toward the exact outcomes you are trying to avoid.
Common mistakes runners make with strength training
- Treating strength as optional until injury forces it into the plan.
- Lifting on easy days, then wondering why “recovery” never feels like recovery.
- Doing strength before key workouts, then losing the quality you need from the run.
- Only training legs and ignoring upper body and trunk stability.
- Skipping multi-directional work, even though running is purely linear.
- Turning every session into HIIT (or using HIIT/CrossFit as the default “strength day”).
- Maxing out lifts because it feels motivating, even when it does not serve the running goal.
- Going from zero strength work to 4–5 days a week, then getting sore and inconsistent.
Safety and when to get help
Strength training should make you more durable, not beat you up.
Be cautious and consider professional help if you notice:
- pain that changes your running form
- sharp, worsening, or localized pain during lifts
- swelling, numbness, tingling, or a sense of instability
- symptoms of excessive fatigue that do not improve with rest (sleep disruption, persistent soreness, unusual irritability, declining performance)
Start conservatively if you are new to strength training, returning from time off, or layering strength on top of increasing mileage. When in doubt, reduce load, reduce volume, and focus on clean movement.
This article is educational and not medical advice. If you suspect an injury or a medical issue, consult a qualified healthcare professional.
Putting it all together
A runner-friendly strength schedule is less about perfection and more about repeatability:
- Do enough strength to support your running
- Place it on hard days so recovery stays recovery
- Lift after the run when you can, with a little spacing
- Build muscular endurance with sensible reps
- Train more than just legs, include core, upper body, and multi-directional movement
- Avoid turning strength into HIIT, and avoid maxing out just because it is tempting
If you would like a coach to integrate strength work into your running week (without sacrificing the workouts that matter), you can explore the coaching roster here: Browse Coaches.
FAQ
1) How often should runners strength train?
Most runners do well with two sessions per week, and even one consistent session per week can help. Four days per week is a reasonable ceiling for many runners.
2) Should I strength train on easy days or hard days?
General guidance: put strength on hard run days so your easy days can stay truly easy and restorative.
3) Is it better to lift before or after a run?
General guidance: after is usually better, especially after a quality workout, because running is the priority. A spacing target of at least ~3 hours can help.
4) What rep range should runners use?
Many runners benefit from low weight, higher reps (often 8–15) to build muscular endurance. Lower reps (about 4–6) may fit certain phases for experienced lifters.
5) Do runners need core work if they already run a lot?
Yes. Core for runners is more than abs, it includes trunk stability and often hips and glutes. It supports posture and form under fatigue.
6) Are HIIT classes a good substitute for strength training?
Not usually. For runners, HIIT often adds more high-intensity stress rather than targeted strength support, especially if it replaces actual lifting.
7) How can an online running coach help with strength training?
An online running coach can place strength on the right days, match volume to your running load, and choose movements that support your mechanics, durability, and race goals.
