{"id":127325,"date":"2025-05-24T06:47:09","date_gmt":"2025-05-24T06:47:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/127325\/"},"modified":"2025-05-24T06:47:09","modified_gmt":"2025-05-24T06:47:09","slug":"how-to-adjust-your-routine","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/127325\/","title":{"rendered":"How to Adjust Your Routine"},"content":{"rendered":"

One of the most pervasive myths among runners<\/a> is that there\u2019s no need for strength training<\/a>. Some of the most common rumors about stepping into the gym to do anything other than use the treadmill include that it will bulk you up, slow you down, and leave you too sore<\/a> to successfully log the miles on your training plan<\/a>. <\/p>\n

In reality, every runner can benefit from lifting weights<\/a>. However, depending on the race distance<\/a> you\u2019re training for, how you strength train may look a little different. In other words, your gym routine in preparation for PRing your 5K<\/a> won\u2019t be the same as your marathoner BFF\u2019s. <\/p>\n

To learn more about why that is and what the lifting component should look like when training for shorter versus longer distances, we spoke with two run coaches to give you the details. <\/p>\n

Related StoryFirst, the Advantages Runners Gain from Strength Training<\/p>\n

We get it, runners want to run. Spending time on other training elements can be a drag when all you want to do is hit your weekly mileage<\/a> goals. But lifting consistently boosts your speed<\/a> and running economy and reduces your injury risk, according to USATF-certified run coach Jason Fitzgerald<\/a>, head coach of Strength Running, and host of The Strength Running Podcast<\/a>.<\/p>\n

Indeed, strength training improves your power generation and neuromuscular coordination to help you run faster and longer<\/a> without it feeling harder, adds Alison Marie Helms, Ph.D.<\/a>, NASM-certified personal trainer and UESCA-certified run coach. And research backs this up: A 2024 review in Sports Medicine<\/a> found that strength training at 80 percent of your one-rep max (the max amount of weight you can lift for one rep) can improve running economy<\/a>, especially among middle- and long-distance runners. <\/p>\n

In terms of injury prevention, a 2023 review in the Scandinavian Journal of Medicine & Science in Sports<\/a> observed that more than 400 recreational runners who followed an 18-week strength training and foam rolling<\/a> program were 85 percent less likely to sustain a running-related injury compared to those who didn\u2019t follow the same protocol. <\/p>\n

Related Story<\/p>\n

Additionally, \u201cstrength training<\/a> supports metabolic health, bone mass, and muscle mass,\u201d Helms says. \u201cIt helps build a body that can keep up with running\u2014and life\u2014for the long haul.\u201d Metabolic health refers to normal levels of blood sugar, blood pressure, and cholesterol, which can lower risk of heart disease, type 2 diabetes, and stroke.<\/p>\n

A 2019 study in Frontiers in Physiology<\/a> found that adding more than two resistance training sessions to your routine each week could improve metabolic health markers. Plus, a 2018 research article in Endocrinology and Metabolism<\/a> supports the notion that strength training improves muscle and bone mass and can prevent osteosarcopenia (a condition in which you lose bone and muscle mass). <\/p>\n

Related StoryWhy You Need a Different Strength Approach for Each Race Distance<\/p>\n

It\u2019s important to balance run training with weightlifting<\/a>, no matter what you\u2019re racing, Fitzgerald says, but the way you approach your lifting sessions might differ if you\u2019re training for a shorter race versus a longer race.<\/p>\n

When it comes to training for a longer distance, like a half marathon<\/a> or marathon<\/a>, you don\u2019t want to overexert yourself when it comes to your strength training. \u201cSince these races are substantially longer, more of a focus can be put on stability and injury resilience with single-leg exercises, core training, and fewer explosive movements,\u201d he says. <\/p>\n

On the other hand, shorter races require more speed<\/a> and power, according to Fitzgerald, and more intense weightlifting sessions with plyometrics and\/or heavier weights are beneficial. <\/p>\n

How to Strength Train for Shorter Distances<\/p>\n

If you\u2019re training for a shorter, faster race<\/a>, you want to put more focus into lifting heavy<\/a> for the power generation you\u2019ll need to tap into during this type of race, according to Helms. Think about it: You\u2019re generally running faster during a 5K or 10K as opposed to a marathon, so you\u2019re generating more force with every stride. <\/p>\n

\u201cStrength training with heavy weights can improve force production and neuromuscular coordination, creating a more powerful stride<\/a>. This more powerful stride can result in a bigger performance increase for shorter distances versus a longer distance,\u201d Helms says. <\/p>\n

Fitzgerald emphasizes the importance of lifting heavy when training for shorter distances. \u201cBy lifting a lot of weight, runners are recruiting more muscle fibers<\/a> than lifting lighter weights,\u201d he says \u201cThis trains the brain to \u2018use\u2019 more of the muscle than it previously knew how to, helping you lift the heavier weight. During a race, this translates to recruiting more muscle fibers for a faster finishing kick<\/a> during moments of high fatigue.\u201d<\/p>\n

Related Story<\/p>\n

Both Fitzgerald and Helms agree that runners training for shorter distances should lift two to three times a week, with a focus on full-body workouts<\/a> and compound, multi-joint lifts that \u201ctrain movements, not muscles,\u201d Fitzgerald notes. <\/p>\n

\u201cThe number of sets and reps will change over time as your season progresses, just like your workouts progress over time,\u201d Fitzgerald says. \u201cEarly in a season, lifting can be more basic with three sets of 10 repetitions of fundamental lifts like deadlifts and squats<\/a>. But as the athlete approaches their target race, they should focus more on explosivity, power, and speed with heavier weights, less repetitions, and more plyometrics<\/a>.\u201d <\/p>\n

What do heavier weights look like in this case? Because the actual weight will be different for everyone, it\u2019s helpful to use rate of perceived exertion (RPE)<\/a>, according to Helms. RPE is a scale used to measure workout intensity and effort, and it\u2019s based on a scale from one to 10 (one being incredibly easy and 10 being maximum effort). <\/p>\n

\u201cThe ideal range for most exercises when we are talking about lifting heavy is seven to eight on a scale of 10,\u201d she says. \u201cYou might be squatting with 80 pounds to hit that range in a more strength-building phase<\/a> where running volume is lower.\u201d
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If you\u2019re strength training two days a week, it might look something like this, according to Helms: <\/p>\n