All about the fitness and health lifestyle
All about the fitness and health lifestyle

Running and Weightlifting FAQs for Runners

Last Updated:
October 24, 2023

Running and Weightlifting FAQs for Runners

Incorporating weightlifting into your running training can offer a range of benefits. Not only can weightlifting improve your form, but it can also reduce your risk of injury. Furthermore, it can improve your running times. Below are some popular running and weightlifting FAQs many runners have.

Should runners be lifting weights?

The short answer is yes. However, there are certain weightlifting exercises that are more beneficial than others. After all, you don’t want to bulk up, but you do want to strengthen the commonly used muscles. For example, exercises focusing on the calves can help increase propulsion, thus, improving your run time.

Is there a specific runner strength training workout?

In general, no, but we do have some recommendations for you. Remember, you want to incorporate weightlifting to improve overall strength without bulking. Some popular exercises include push-ups, lunges, squats, deadlifts, and planks.

Should runners lift heavy?

As a runner you should not be afraid of lifting heavy weights, but, you should adjust your sets appropriately. Lifting heavier weights is a great way to see faster changes. Furthermore, heavier weights can help improve your form as you are much more aware of your body. Just be sure to not overdo it, as weights that are too heavy may cause injury.

How many days a week should runners weightlift?

This depends on how far out from a race you are. If you are more than three months out from a race, consider adding three or four weightlifting workouts a week. As race day gets closer, reduce this to two times per week for the four weeks before the race. Just make sure to avoid weightlifting on the day of a long run, or sprint training.

What should a weightlifting session look like?

Always start your weightlifting workout with a warmup. Your warmup should involve a full body stretch to get your hips and shoulders moving. Then, simply move into your weightlifting routine. Your weightlifting routine can either be:

  • A circuit, where you switch exercises every set, then repeat all the exercises for the total amount of sets.
  • Set based, where you do multiple sets of one exercise before moving onto the next.

Remember to rest between each set for 30-60 seconds to avoid overworking the muscles. Finally, finish your workout with a foam roller to massage all the muscles you just worked on.

When should runners lift?

Making the decision of whether to lift before or after a training run is difficult, and there is no one answer. The rule of thumb here is to do what works best for you. However, for those recovering from an injury, weightlifting before running is beneficial as the muscle is then warmed up, limber, and ready for action.

Is weightlifting expensive?

Contrary to popular belief, weightlifting can actually be completely free. This is because bodyweight workouts can be just as effective as larger weights. However, investing in a set of dumbbells or a gym membership can be beneficial for heavier-weight workouts.

There you have it, the most popular running and weightlifting FAQs for runners looking to improve their race times. Just remember to adjust your weightlifting routine and exercises to suit your needs. Soon, you’ll start to see the difference in your form, run times, and a reduction in muscle fatigue.

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