Running Season is Here, but Don’t Skip Strength Training: How to Lift, Run, and Stay Strong This Summer

Written By Isaac Rynowecer

The days are getting longer, the weather is getting better, and for a lot of us, that means one thing… it’s time to run! However, just because you’re running more doesn’t mean strength training should take a back seat. In fact, now is when it matters most. As a powerlifter-turned-marathon-runner, maintaining strength and muscle has been a major goal of mine as I’ve trained up for each of my races. Here are some strength training tips for runners that I’ve followed to not only maintain, but build muscle and strength during high-mileage running seasons. 

Why Strength Training Matters for Runners

Strength training for runners is important year-round. Lifting weights builds muscle and bone density which can help prevent common running injuries like shin splints and stress fractures. Lifting heavy weights in particular will improve running economy meaning it takes less effort to propel your body through space. 

Building and maintaining strength also helps runners handle higher training volumes (more miles) without breaking down. It improves joint, tendon and bone health, reinforces good running mechanics, and can make recovery between runs faster.

Common Mistakes Runners Make in Summer

Many runners tend to shift all their focus to endurance work as the weather improves. However, skipping strength training can lead to muscle imbalances, slower recovery, and an increased risk of injury.

Another common mistake is doing too much strength training too soon without building a base. This can lead to overuse injuries, same as adding too many miles too fast during race prep. If you have minimal strength training experience, as little as 1-2 sessions per week of 20-30 minutes is enough for runners to start seeing gains. 

How to Program Strength Training and Running Together

In general, the body will adapt to any training schedule as long as you are consistent so don’t worry too much about the specific timings of workouts. I generally recommend lifting on the same day as hard runs after the running workout or the day after a hard run. Especially during race prep you do not want fatigue from lifting to interfere with hard running sessions. You can do easy runs before or after any strength training session. 

Balancing lifting and running requires a little planning, but it is achievable. The goal is to support running performance, not interfere with it.

Here are a few simple guidelines:

• Keep strength sessions short and focused, full body workouts are great for this
  
• Prioritize exercises like squats, deadlifts and plyometrics for running performance
  
• Focus on heavy weights and lower reps to minimize interference between lifting and running
  
• Try to space out runs and lifts by 4-6 hours if doing both on the same day.
  
• Fuel with carbohydrates (30-40g per hour is a good starting point) during runs so you don’t deplete muscle glycogen before lifting
  
• Listen to your body and don’t be afraid to adjust workouts based on how you are feeling

Training both strength and endurance at the same time can be done successfully, especially with consistency.  A program you can stick to long term is the most important factor when adding strength training to a running plan. 

Final Thoughts

Staying strong in the summer isn’t just for appearance, it’s essential for running performance and injury prevention. Lifting and running together can help you build endurance, strength, muscle and power even while your mileage grows.