Posted on July 7th, 2025

 

There comes a moment in every runner’s life when you realise it’s not just about how far you can go — it’s how well you hold it together while doing it.

Sure, the wind in your hair and the rhythm of your stride feel poetic, but eventually, the legs start questioning your choices. That’s when a little extra muscle starts making a lot of sense.

Strength training isn’t some boring side quest — it’s the quiet sidekick that turns your jog into a proper mission. It doesn’t just patch up the wear and tear; it boosts what you’ve already got.

Think of it less like an annoying add-on and more like the upgrade you didn’t know you needed.

This isn’t a lecture or a guilt trip about missed gym days. It’s a nudge — maybe even a wink — toward something that could actually make your runs feel sharper, longer, and, frankly, more satisfying.

Strength work isn’t here to hijack your routine or rob you of precious trail time. It’s here to make every mile smoother and every step stronger.

No matter if you’re chasing personal bests or just chasing the dog down the park, there’s power in knowing your body’s got your back. Let’s get into why this combo works so well and how you can make it yours.

 

The Benefits of Combining Running and Strength Training

Running and strength training might seem like distant cousins, but when they team up, the results can be surprisingly powerful.

For starters, your body gets smarter with energy — think of it like upgrading from a clunky hatchback to a sleek hybrid. Strength training doesn’t just beef up muscles for show; it helps your body use oxygen more efficiently at a given pace.

That means you can go faster or further without feeling like you’ve been steamrolled at the finish line. It’s not just lab talk either — research has shown improvements of around 4% in running economy when resistance work is added to the mix.

That may not sound dramatic, but when you're mid-race with your lungs on fire, you’ll take every per cent you can get.

Now, let’s talk balance. Not the yoga-on-a-paddleboard kind — muscle balance. Running alone can leave you with overworked quads and lazy glutes. Add in some smart resistance moves, and you level the playing field across your whole body.

All that eventually translates to:

• Better energy transfer through your stride

• Less joint stress and more joint support

• Improved posture, even deep into a long run

• Reduced risk of annoying, avoidable injuries

You won’t bulk up into a human kettlebell, promise. But you will wake up with muscles that know how to hold their own when the miles stack up.

Endurance is the other hidden gem in all this. Not just the “keep going” type, but the ability to hold form when your legs feel like spaghetti. That’s where strength really shows up.

When your muscles are trained to handle load and fatigue, you’ll maintain technique, conserve energy, and maybe even find another gear late in the game.

Strong legs recover quicker, too, which means fewer sluggish sessions and more quality training days back-to-back.

The magic isn’t just in the gains you see on the stopwatch. It’s in how training smart makes running feel smoother, lighter, and more controlled. No flailing arms. No collapsing posture at mile 8.

Just a body working as one, doing what it’s built for — only better.

So if you’ve ever felt like you’ve hit a plateau or just want to run with more ease, it might be time to give your muscles the attention they deserve. You’re not adding work. You’re adding power.

 

Designing a Running Workout Plan with Strength Training

Combining strength training into a running plan isn’t rocket science — but it does need a bit more finesse than just cramming in squats after your long run and hoping for the best.

The key? Structure. Your weekly schedule should work with your body, not against it. Most runners do well with three or four running sessions a week, mixing up distance, pace, and purpose.

Slot in strength sessions two or three times across the same week, but with some strategy. For example, pair strength training with hard run days to keep your recovery days truly restful — no sense in zapping your legs right before a tempo run.

And yes, recovery days are part of the plan. One or two per week, minimum. Think of them as your training insurance policy — skip too many and everything else gets shaky.

A good plan also needs variety — both to stop your muscles plateauing and to keep your brain from checking out halfway through. Just as you rotate between hill sprints, long runs, and intervals, your strength work should get the same treatment.

Mix in big lifts like squats and deadlifts to hit the major muscle groups. Add bodyweight classics like planks and lunges for control and stability.

Throw in some plyometrics, such as box jumps, to fire up power and speed. Light resistance bands and dumbbells are also brilliant for targeting sneaky weak spots that often go unnoticed.

The trick is to not do everything at once. You’re building a plan, not stuffing a suitcase.

If you’re just starting out, there’s no shame in keeping it simple. Bodyweight moves done well will serve you far better than flailing through a barbell complex you saw on YouTube. More experienced runners can push the envelope with higher resistance or more technical drills.

Either way, form matters more than reps, and consistency wins every time. Listen to your body — tightness, fatigue, or that odd twinge behind the knee? That’s data. Use it.

There’s no perfect formula, only what works best for your goals, schedule, and recovery needs. And if that plan makes your legs stronger, your runs smoother, and your confidence climb? Then you’re doing it right.

Strength training isn’t stealing time from your running. It’s giving it back — in faster finishes, fewer injuries, and the smug joy of powering up hills without gasping for mercy.

 

Tips for Successfully Combining Running and Weightlifting

Combining running with weightlifting isn’t about juggling two competing worlds — it’s about making them play nice. When done properly, they can complement each other like trainers and fresh socks.

But there’s a key player that often gets sidelined: recovery. Without it, progress slows, injuries creep in, and motivation quietly ducks out the back door.

The trick isn’t to train harder — it’s to train smarter. That means putting as much thought into how you rest as how you lift or run.

Don’t be afraid to stretch, snooze, or swap a session for some mellow yoga.

And while it’s tempting to think of rest as lazy time, it’s actually when all the good stuff happens — muscle repair, adaptation, and energy restoration. Sleep well, eat well, and hydrate like you mean it. That’s where the gains lock in.

To make this hybrid training stick, a bit of planning goes a long way. Your running goals, race calendar, and weekly schedule all help shape the mix.

When race season’s heating up, shift your focus to speed and mileage, keeping strength work light and supportive. Come off-season, it’s the perfect time to go heavier and build strength without worrying about tomorrow’s tempo run.

And if your week’s packed tighter than your running vest pocket, combine short strength sessions after easy runs. You’re already warm — you might as well put it to good use.

Here’s what helps the most:

• Align your hardest strength sessions with quality run days to preserve full rest days.

• Prioritise recovery weeks every few cycles to prevent overtraining.

• Track how your body responds and adjust the mix accordingly.

This isn’t about perfection — it’s about rhythm. Once you find your groove, balancing the two becomes second nature.

Beyond the physical perks, the mental edge is seriously underrated. There’s something powerful about pushing through those last few reps — it builds a kind of grit that shows up when your legs are screaming at mile 18.

Each time you load a barbell or knock out that final set, you’re reminding yourself that progress is earned, not given.

Plus, the variety adds spice to your week. Running can get repetitive; strength training keeps things fresh, challenging, and oddly satisfying.

When both disciplines feed into each other, the whole system levels up — stronger strides, steadier minds, fewer niggles, more fun. So lace up, lift smart, and let both sides of your training work together, not apart.

 

Improve Your Running with Strength Training and Coaching at Run With Will

Merging strength training with running isn’t just a trend — it’s a proven formula for becoming a more capable, confident athlete.

The right mix builds more than just muscle; it builds momentum. Each rep adds resilience, helping you run smoother, recover faster, and train with greater purpose.

With a balanced plan, you’ll find those tough miles a little less intimidating and those long-term goals far more reachable. This isn’t about becoming a gym rat — it’s about becoming a stronger runner, inside and out.

If you’re ready to break out of the same old training loop, we’ve got the tools to take you further.

Our coaching, classes, and performance services are built to help you combine strength and running without the guesswork. Discover your next step here.

At Run With Will, we design personalised plans that respect where you are and where you want to go.

With one-on-one guidance, structured programming, and a supportive community, you’ll stay accountable, make progress, and stay injury-free.

If you're not sure where to begin or want to chat through what’s right for you, we're happy to help.

Drop us a message at [email protected] or give us a call on +44 7846 659995. Whether it’s your first 5K or your next ultra, we’ll help you build the strength to go the distance.