Strength Training for Runners: Optimal Frequency, Benefits, and How to Structure Your Week

How many times a week should a runner do strength training?

For most runners, incorporating strength training 2 to 3 times per week is optimal to enhance performance, reduce injury risk, and improve overall running economy, though this frequency can be adjusted based on training phase, running volume, and individual recovery capacity.

The Indispensable Role of Strength Training for Runners

While running itself builds muscular endurance, it often neglects the development of strength, power, and stability crucial for optimal performance and injury prevention. Strength training for runners is not about becoming a bodybuilder; it's about creating a more robust, resilient, and efficient running machine.

Key Benefits of Strength Training for Runners:

• Injury Prevention: Addresses muscular imbalances and weaknesses that contribute to common running injuries (e.g., IT band syndrome, patellofemoral pain, shin splints, Achilles tendinopathy). Stronger muscles and connective tissues are more resilient to the repetitive impact of running.
• Improved Running Economy: A stronger musculoskeletal system allows for more efficient force transfer, reducing wasted energy with each stride. This means you can run at the same pace with less effort.
• Increased Power and Speed: Develops explosive strength in the hips, glutes, and calves, translating to a more powerful push-off and improved sprint performance.
• Enhanced Endurance: Stronger muscles fatigue slower, allowing you to maintain pace and form for longer durations.
• Better Bone Density: Weight-bearing strength exercises contribute to stronger bones, reducing the risk of stress fractures, a common issue for runners.

General Recommendations for Strength Training Frequency

For the majority of runners, aiming for 2 to 3 strength training sessions per week strikes an effective balance between building strength and allowing for adequate recovery.

• 2 Sessions Per Week: This is a highly effective minimum for maintaining strength gains and providing significant benefits. It's particularly suitable during high-volume running phases or for runners new to strength training.
• 3 Sessions Per Week: Offers accelerated strength gains and can be ideal during an off-season or base-building phase when running volume might be lower. It allows for more specific muscle group focus across the week.

Factors Influencing Optimal Frequency

The "ideal" frequency is not one-size-fits-all. Several factors should guide your decision:

• Current Training Phase:
  • Off-Season/Base Building: This is an excellent time to prioritize strength. 3 sessions per week can be highly beneficial for building a strong foundation.
  • Race-Specific Training/Peak Volume: As running volume and intensity increase, strength training frequency might decrease to 1-2 sessions per week to manage overall training load and ensure recovery for key running workouts.
  • Taper/Race Week: Most runners significantly reduce or eliminate strength training during the taper to ensure fresh legs for race day. A very light, maintenance session might be done early in the taper.
  • Post-Race/Recovery: Light, restorative strength work or active recovery can be beneficial, gradually increasing to 1-2 sessions as you ease back into training.
• Running Volume and Intensity: If you're running very high mileage or doing intense speed work multiple times a week, your body's recovery capacity will be taxed. In such cases, 1-2 strength sessions might be more sustainable than 3.
• Strength Training Experience Level:
  • Beginners: Start with 1-2 sessions per week to allow your body to adapt to the new stimulus and learn proper form. Focus on mastering fundamental movements.
  • Experienced Lifters: Can typically handle 2-3 sessions per week and benefit from more advanced programming.
• Recovery Capacity: Factors like sleep quality, nutrition, stress levels, and age significantly impact your ability to recover from both running and strength training. If you feel consistently fatigued, it's a sign to reduce your overall training load, which might mean cutting back on strength training frequency or intensity.

Types of Strength Training for Runners

Focus on exercises that mimic running movements, address common weaknesses, and build whole-body stability.

• Compound Lifts: Exercises that work multiple joints and muscle groups simultaneously, providing excellent functional strength.
  • Squats: Goblet squats, back squats, front squats.
  • Deadlifts: Romanian deadlifts (RDLs), conventional deadlifts.
  • Lunges: Forward, reverse, lateral lunges.
  • Presses: Overhead press, push-ups.
  • Rows: Bent-over rows, single-arm dumbbell rows.
• Unilateral Exercises: Crucial for runners as running is a series of single-leg bounds. These address imbalances between legs.
  • Single-leg Romanian deadlifts (SLRDLs)
  • Bulgarian split squats
  • Step-ups
  • Pistol squats (advanced)
• Plyometrics: Explosive movements that improve power, elasticity, and running economy.
  • Box jumps
  • Bounding
  • Hops (single-leg, double-leg)
  • Skipping for height/distance
• Core Stability: A strong core (hips, glutes, abdominals, lower back) is the foundation of efficient running, providing stability and transferring force.
  • Planks (front, side)
  • Bird-dog
  • Dead bug
  • Anti-rotation presses (e.g., Pallof press)
  • Glute bridges/hip thrusts

Structuring Your Training Week

To maximize benefits and minimize interference, strategically place your strength training sessions within your running schedule.

• Separate Hard Days: Avoid scheduling heavy strength training (especially leg days) immediately before or after your hardest running workouts (e.g., long runs, speed work, tempo runs).
• Combine with Easy Runs: A common strategy is to do strength training on days when you have an easy run, or on dedicated rest days from running.
• Allow for Recovery: Ensure at least 24-48 hours of recovery between intense strength sessions targeting the same muscle groups.

Sample Weekly Schedule (2x/week Strength):

• Monday: Easy Run + Strength Session 1 (Full Body)
• Tuesday: Hard Running Workout (e.g., Intervals)
• Wednesday: Easy Run or Rest
• Thursday: Easy Run + Strength Session 2 (Full Body)
• Friday: Hard Running Workout (e.g., Tempo)
• Saturday: Long Run
• Sunday: Rest

Sample Weekly Schedule (3x/week Strength - Off-Season/Base):

• Monday: Strength Session 1 (Lower Body Focus)
• Tuesday: Easy Run
• Wednesday: Strength Session 2 (Upper Body/Core Focus)
• Thursday: Easy Run
• Friday: Strength Session 3 (Full Body or Power Focus)
• Saturday: Moderate Long Run
• Sunday: Rest

Progression and Periodization

To continue seeing benefits, your strength training program must evolve.

• Progressive Overload: Gradually increase the challenge over time by adding weight, increasing repetitions or sets, decreasing rest time, or improving technique.
• Periodization: Vary your strength training focus throughout the year, aligning it with your running goals. For instance, focus on hypertrophy (muscle growth) in the off-season, strength during base building, and power/maintenance closer to races.

Listen to Your Body

The most critical aspect of any training program is recognizing your body's signals. Fatigue, persistent soreness, decreased performance, or mood changes can indicate overtraining. Prioritize sleep, nutrition, and adequate rest. If you're feeling rundown, reduce the intensity or frequency of your strength training, or take an extra rest day. Consistency over time, coupled with smart recovery, yields the best results.

Conclusion

For runners, strength training is not an optional extra but a fundamental component of a comprehensive training plan. Aiming for 2 to 3 strength sessions per week provides a robust framework to build a stronger, more resilient, and faster runner. Always individualize your approach based on your current training phase, running volume, experience, and recovery capacity, ensuring that strength work complements, rather than detracts from, your running goals.