top of page
  • Johnny Loreti

Combining your strength training and running

Updated: May 14

Efficient Workout Split

With the warmer weather finally here, many of us are becoming eager to start taking our workouts outdoors to enjoy the fresh air. Is there anything better than a sunrise or sunset run, with a nice breeze and beautiful nature views? For those that look forward to these runs all year long, it can seem tempting to skip your strength training sessions to soak up as much sun as possible with your outdoor workouts.

However, you don’t want to ruin the progress you’ve made in the gym all winter building up your strength! Incorporating a few lifts a week into your workout split, along with outdoor runs, will be the perfect combination to get your “summer body” ready! Keep reading to learn how you can have the best of both worlds, with lifting and running.

How They Compliment One Another

How They Compliment One Another

While it may have been previously thought that you can only be one or the other, be “a runner” or “a lifter,” there have been plenty of studies done to prove how the two actually work together to create a well-rounded athlete. You no longer have to choose, or worry that running will make you “lose your muscle mass” or that lifting will make you “too bulky” to run.

A workout split that combines the two will benefit your training in several different ways.

Building strength, especially in your legs and foot muscles, will make you faster, as it decreases the amount of energy need to maintain a specific pace.

Strength training also helps you to increase your range of motion and flexibility, which will help to reduce your risk of injury when running. Since running only happens in a one-dimensional plane (front to back) your muscles and joints are not used to moving in other ways.

legs and foot muscles

Incorporating squats, lateral lunges, step-ups, etc , will help increase your range of motion, specifically in your hips, to avoid injuries while running. It’ll also help to correct any muscle imbalances and weaknesses that may be not only affecting your running but everyday life. You’ll quickly see improvements both in your running and during lifts, combining the two for optimal strength and endurance.

Creating a Schedule


Since recovering from a heavy lifting session is going to take more time than the recovery from a long run, you’ll want to take this into consideration when planning your workout split that includes running and lifting.

For example, planning to do a long run the day after a heavy leg day might not be your best bet. Rather, it’d make more sense to take a day off after a lower body session and do your long run later in the week, followed by an upper body day. Talk with your personal trainer to determine a split that will best suit your goals.

Personal Training & Lifting Sessions at Back Bay Fit

Personal Training & Lifting Sessions at Back Bay Fit

Want to learn more about how you can maximize your efforts in the gym during lifting sessions, while still enjoying your outdoor runs and reaping the benefits from both? Schedule a free consultation with our personal trainers at Back Bay Fit to get started today.

We’ll create a plan to incorporate upper and lower body lifts, using a variety of method and equipment to help build strength and endurance. Fill out an online contact form or give us a call today at 617-450-0001 to get started!


How can I mix strength training and running effectively?

Alternate between strength workouts and running days to give your muscles time to recover.

What strength exercises should I do for running?

Focus on squats, lunges, and core workouts like planks to improve your running performance.

How often should I do strength training with running?

Aim for 2-3 sessions of strength training per week alongside your running routine.

Should I prioritize running or strength training?

It depends on your goals. If you're training for a race, focus more on running. For overall fitness, balance both.

How do I avoid injury when combining strength and running?

Listen to your body, warm up properly, and gradually increase intensity to prevent overexertion.

55 views0 comments


bottom of page