A Science-Backed Guide to Running and Lifting

Over the past few years, strength training has gained traction amongst runners. When I originally published this article in 2018, strength training was not very popular in the running community. Now, in 2024, hybrid training has boomed in popularity. Many runners recognize that running and lifting can complement each other – when done correctly. 

This article will delve into the research of strength training for runners, as well as the practical approach for how to combine lifting and running. Key points include: 

• Strength training offers performance benefits for runners, as well as overall health benefits.
• Strength training promotes healthy bone mineral density, which may be protective against bone stress injuries. 
• There is such a thing as too much strength training if it detracts from your running program or interferes with your recovery. 
• Strength training should be periodized based on your current training phase. 

What are the Benefits of Strength Training for Runners?

When properly programmed, low-volume, heavier resistance training may improve running performance and reduce the risk of running-related injury. Performance improvements are associated with positive neuromuscular adaptations, which result in improved running economy. 

Strength training promotes many neuromuscular adaptations, including increases motor unit firing rates, decreased thresholds for motor unit recruitment, and improved intermuscular coordination. When these improve in conjunction with run training, the result is a lower oxygen cost at maximal and submaximal paces. 

Additionally, lifting weights favorably changes the muscle structure. The increase in myofibril size and number improves force production, which also improves running economy. Increased tendon stiffness is favorable for running economy, as that allows more energy storage and return in each stride. 

A 2017 trial in Journal of Strength and Conditioning Research found that trained distance runners who strength trained once to twice per week improved their running economy and velocity at VO2max by 3.5% and 4.0%, respectively. In comparison, the control group saw only a 1.7% improvement in running economy and no significant change in vVO2max. 

A 2017 study in European Journal of Sport Science had similar findings in ultra-marathoners. After a 12-week intervention, the intervention group improved their running economy at submaximal paces (compared to no significant changes in the control group). 

Beyond running performance, strength training is a health-promoting practice. Resistance training improves bone mineral density and lean muscle mass. In addition to potential protection against running injury, better BMD and muscle mass are protective against age-related muscle loss, osteoporosis, and metabolic disease.   

Related: Plyometrics for Runners

How Heavy of Weights Should Runners Lift?

Contrary to previous beliefs, runners benefit most from low-volume, higher-weight resistance training. Heavier weights used for low reps promote adaptions that improve bone mineral density, tendon stiffness, and running economy. 

A 2024 review in Sports Medicine provides recommendations from dozens of studies. Most research recommends that runners perform 2-3 sets of 4-5 repetitions at 85% of 1-rep max. Caveat: when lifting weights this heavy, ensure you have a background in lifting and can complete the movements with good form. 

For runners who are lifting at home or have less experience, you can trigger a similar physiological response with 2-3 sets of 6-10 repetitions at 60-70% of 1-rep max. (Rest for 1-2 minutes between sets – this is not circuit training!) You will know you are lifting heavy enough if you can finish each set feeling as if you could complete a couple more repetitions with good form. 

Importantly, you do not want to lift to failure. Lifting to failure triggers significant muscle breakdown, which may leave you feeling too sore for your runs. 

Additionally, low-rep, heavier-weight resistance training is actually less likely to cause significant training fatigue. Higher rep sets could fatigue the muscles more, thus causing fatigue during running sessions. 

If you are new to start training, start with bodyweight exercises or lower weights. When new to strength training, high reps with low weights could still confer some benefits for bone density and muscle strength. Starting weight lifting with heavy movements could increase injury risk. Lower weights allow novice lifters to learn good form and build up their tissue tolerance. 

How Many Times Per Week Should Runners Lift Weights?

Several studies demonstrate benefits for runners with twice-weekly strength training sessions. A 2017 clinical trial found that runners with a foundation of strength training only needed to lift once per week during in-season (up to 20 weeks before a goal race) to maintain benefits. 

In practice, many runners benefit from lifting twice weekly during base training, when they are running less. Then, when training volume and intensity are higher in race-specific training, they can drop down to one weekly lift. 

When combining lifting and running, there can be such a thing as too much lifting. A large volume of resistance training will produce more training fatigue. If you are always sore, you may struggle to complete your running training. Likewise, if a hybrid training program has you running less often than you lift, you may notice a decline in your running performance due to under-training. 

Related: Why You Should Strength Train during Marathon Training

Will Lifting Decrease the Risk of Running Injuries?

Lifting weights is a well-established intervention for improving bone mineral density. Bone tissue responds positively to short, heavily weighted movements. Improvements in bone mineral density can reduce the risk of a bone stress injury. Runners will benefit from exercises that load the spine, such as weighted squats and deadlifts. 

Lifting weights may reduce the risk of tendon injuries, thanks to how it increases tendon stiffness. While it won’t completely protect you from Achilles tendinopathy or other injuries, it will reduce the risk.

Importantly, lifting alone will not eliminate injury risk. Sleep and adequate nutrition are essential to promote tissue repair. Without enough sleep and carbohydrate/caloric intake, strength training will not protect you from soft tissue or bone stress injuries. 

Will Lifting Make You Too Bulky for Running?

Research reports only an average of 1 kilogram (2.2 pounds) of change in body mass when endurance athletes participate in strength training programs. This body mass change comes from an increase in lean muscle mass. Additionally, these studies reported a decrease in fat mass in these athletes. 

You will not turn into a bodybuilder if you lift weights two or three times per week if you are also running regularly. Endurance training activates the AMPK cellular pathway, which inhibits the mTOR pathway that is responsible for muscle hypertrophy. This cellular level interference effect prevents runners from gaining large amounts of muscle mass. 

The Best Weight Exercises for Runners

Heavier weights do not mean bodybuilding exercises or Olympic lifts – or even barbell exercises. If you are new to lifting, you do not want to start with barbells due to the injury risk. Novice lifters may benefit from starting with bodyweight or banded movements. 

No matter your experience level, you can lift heavier weights with dumbbells at home and still get the benefits for running. 

Additionally, you do not need a laundry list of exercises! Pick four to six exercises to do in each session. This should take you only about 20-40 minutes to complete. 

The best lifts for runners include squat, hinge, lunge, push, pull, and carry, as well as any appropriate accessory movements (such as calf raises). Compound movements that load the spine are favorable for bone mineral density; these movements includes squats and hinge exercises. 

Many lifting programs for runners will include both unilateral and bilateral lower body work. Bilateral (double-legged) exercises can improve overall strength, since you lift more. Unilateral work is beneficial for runners, since it counters any bilateral deficits (when one leg is weaker than another). 

Beneficial weight exercises for runners include:

• Squats: KB squats, front rack DB squats, split squats, single leg squats
• Hinge: hip thrust, DB weighted glute bridge, DB Romanian deadlifts, single leg RDLs
• Push: DB shoulder press, DB chest press, push-up
• Pull: DB rows, DB raises, pull-ups
• Accessory: planks, calf raises, deadbugs, etc.  

Related: 20+ Key Strength Exercises for Runners

Sample running and strength training weekly schedule 

Ideally, you want to avoid lifting the day before a high-intensity running workout (such as intervals). The breakdown from lifting could compromise your force production for 24-48 hours, thus impairing the quality of an interval workout. 

You should repeat the same lift program for 4-6 weeks. This approach minimizes muscle soreness while also encouraging adaptation. 

A sample lifting and running schedule (base phase):

• Monday: Run + lift
• Tuesday: run or XT
• Wednesday: Quality run
• Thursday: Lift
• Friday: run or XT
• Saturday: Run 
• Sunday: Rest

A sample lifting and running schedule (Specific race training phase):

• Monday: Run or quality run
• Tuesday: Run or XT
• Wednesday: Quality run
• Thursday: Lift
• Friday: Run or XT
• Saturday: Long run 
• Sunday: Rest

Related: Should You Lift Before or After a Run?

Mistakes to avoid when lifting and running

Many runners are deterred from strength training because it makes them sore or tired. You can balance lifting and running – if you avoid common mistakes such as:

• High-volume lifts during high-volume running loads
• Lifting the day before a quality workout (interval run, etc). 
• Not eating enough carbohydrates or protein
• Lifting too heavy for your ability
• Changing your lift program every week
• Replacing your weekly rest day with a lift

When should you stop lifting before a race?

Periodization is the concept of different phases of training having a dedicated focus. Most runners periodize their running when they train for a race. You do different volumes and intensities when training for a marathon than for a 5K. The same applies when coming lifting and running. 

Off-season or base training phases are an ideal time to introduce a new strength training routine. If you are accustomed to lifting, the base phase is the ideal time to focus on lifting. Your running volume and intensity are likely lower, which allows you to do more strength training. 

During a specific race training block, you might start scaling back on lifting compared to the base phase. At the very least, keep your lifting the same – do not increase. If you are new to strength training, this is not the time to start. 

In the four weeks out from a race, you will taper down your strength training. Intensity will stay relatively the same, while volume and frequency decrease. For example, if you do three sets of each exercise, you might drop down to two sets. You may also drop a day of lifting in favor of more recovery. 

Completely cut out all strength workouts 7-10 days prior to your race. Lifting weights causes muscle breakdown, which results in temporarily reduced contraction power and quicker time to fatigue. You do not want this when you are aiming for peak running performance. 

Do not worry – you will not lose the benefits of strength training in such a short period of time. A 2020 case report in Sports found that middle-distance runners maintained the neuromuscular benefits even after four weeks of cessation.

Master Strength Training for Runners

Combining lifting and running offers numerous performance and health benefits. A small amount goes a long way – you do not need to spend several hours at a gym each week. Importantly, lifting should support running – not replace it or make you too sore to run.