Strength training for running performance is a must if you want to prevent injury and post fast times. But as your mileage and running volume increases, your strength training sessions need to adjust accordingly. If left unchecked your strength training could impair your running performance as you approach race day. Learn how to train smarter so that you can PR that next race, pain free!
During the maintenance phase of running, it’s ideal to strength train 2 days a week. When you start training for a race, your running volume will progress quickly. As you log more miles each week it’s a good idea to gradually taper the amount of strength training you are performing in the gym. This strategy helps prevent overtraining and injury.
Additionally, tracking your training volume via a wearable device such as a Garmin watch, WHOOP strap or Oura ring can allow you to visualize trends in your training and recovery. What doesn’t get measured can’t be changed so these data points can help you maximize your performance.
Finally, when you get about 4 to 6 weeks out from your race it is advised to reduce your strength training to one total body strength routine a week to allow your system time to bounce back from your distance runs.
Remember to train smarter, not harder. Have fun and go crush your next race!
Dr. Tom Long, PT, DPT, OCS, OMT-C, CF-L1
Performance Physical Therapist
This is not intended to be medical advice. It is for educational purposes only. Please consult your Physical Therapist, Physician or Healthcare Provider before starting any new exercise program.