The BEST Way for Runners to Plan Strength Training

[@miodoh]

I do strength training in the same day of my hard running workout, running in the morning and strengthening afternoon, just to give my self time to fully recover for the next hard running workout.

[@therealaman632]

strength hypertrophy or endurance which one help to run fast n long????

[@miodoh]

@@therealaman632 both together, when you run you got stronger but this is done slowly, so you need to do strength trainings and then you can run longer. Speed workouts make you faster, but it’s good to have strong muscles to do speed workouts, just to avoid injuries.

[@gracewhite1601]

Me too!

[@yogisurfrunner1925]

Thanks as always for the detailed motivation! Female Master’s Runner here (42 yrs of running, mostly healthy due to cross training w/yoga) & I say there are 2 kinds of strength training for runners: pre-hab & re-hab ;)

[@timholmes3621]

I have been keeping it simple ...alternate days 7 days a week .. strength training/distance running...I want it all! Endurance and muscles haha.

[@eliasali9383]

go hardcore, and go to the gym twice a day for all dem gainz

[@snakey973]

I get the logic of lifting after runs but I just wanted to mention that on occasion. I have done a warm up on the treadmill, lifted, and then finished my run and that last part of my run somehow felt more efficient and easier . Its interesting. I'm thinking the weights activate all the muscle groups. If you lifted to exhaustion this probably wouldn't work

[@nichole2757]

I think you’re right, it’s about the activation of the running muscles.

[@biguzivert]

On my deadlift days when I run after It always feels easier for some reason

[@tonoarrieta5800]

I like to lift or do bodyweight excersises like variation squats, lunges and calf raises and it always feels easier I think because it warms up every muscle as for when you run first you lift very fatigued

[@steinarmathisen3015]

Ive felt this too many times. My best intervals have been after a squat session. Glad to hear ur experience in this :)

[@sgtpastry]

A personal trainer and kinesiology graduate Freund of mine has said that you should do the most neurologically demanding activity first. So, they would recommend doing the heavy lifts first and then go for a run.

[@ΧρήστοςΧατζηχρηστάκης]

You speak clearly and i can understand you very well,bravo 👌. Thessaloniki Greece.

[@nigeljohnwilson4549]

Very useful, practical advice for runners of all ages. Thanks very much!

[@klapaucius515]

It was my first gym session today!!! Great timing :) I planned 2 to 3 days of gym sessions after tempo, interval and long run sessions. I did these exercises in order: Squat Bench Press Deadlift Lateral Pull Downs Overhead Press Core (Plank and Crunches)

[@joeygonzalez2601]

In my opinion you should focus on one lower body compound lift per gym session. For example maybe try barbell squat and a split squat one session, and deadlift and a rdl or lunges the next session. It will allow you to lift heavier and be less fatiguing

[@JackD87]

God I need this. Literally cannot find the balance!

[@HeyRunningMom]

This is so insanely helpful! Thank you!

[@JavierISampedroTNF]

I haven´t done much of this (and I know I should) just need to find 10-15min for body weight exercise, or even adding a kettlebell into it. Good reminder for us to incorporate this into our schedule

[@alewis4508]

This was extremely helpful!!!

[@gracewhite1601]

Cool I do that, I weight train on speed day. Now will add another gym day on either tempo or long run

[@HECTORBIDO]

Waoo. Thanks, here's my answers I was looking for

[@jamstaa69]

Good advice, but admit I’ve also found a use for running after a mild weights session. It helps me tire my legs and muscles on days I haven’t got time for miles and miles of conditioning running, and then I also get used to running on tired legs. But the running isn’t a hard interval session or anything. And I’ve found a use for a harder weights session and a good high incline power walk session. I just have get more religious about the cool down being long enough and the mobility 🤦🏼‍♂️

[@abd2112]

It's already so hard to schedule my long run with other family obligations, doing a weight training after one is almost impossible. Just turned 40 and I never have lifted as a routine and started running consistently last year to do a half marathon. Training for another right now, will the sandwich method sufficient? I'm thinking maybe hit the weights more in the off season when it's too cold for me to run outside.

[@quengmingmeow]

I disagree with lifting on hard days. Maybe elite athletes are capable of doing this because running is their job, but for the rest of us, I find it’s next to impossible. Sure, we can go through the motions of a hard track workout followed by a hard lifting session, but I’ve seen it over and over and over again….doing this on hard days means one of those will be a half hearted effort…and maybe both….not because of physical limitations but rather mental limitations. Have you ever seen athletes do a track session and the second from last rep is one of the slowest reps? That’s a mental thing, and it happens a lot even to seasoned runners. A runner doing a hard track session will naturally hold something back because of the suffer fest about to happen in the gym. It’s not all runners, but it’s a vast, vast majority. Unless a strength session can be high quality, it’s better to not step in the gym. Getting smoked at the track will affect form in the gym…..it happens. I do the gym days on ultra easy run days, and it’s been much higher quality than when I did them on hard days. Sometimes the brain loses just a little bit of edge from a track workout….not ideal for a lifting session.

[@cristian-adrianfrasineanu9855]

Does it make sens to combine the weightlifting with some Pilates or bodyweight exercises on different days/rest days since the lifting is done on run days?

[@seanjmass]

I credit ST for keeping my relatively injury free over 10+ years of running. I love weights, but I felt like I had to abandon them b/c I definitely felt I was hurting my running. I've been doing more calisthenics for ST, but I do like the efficiency involved with weight training. Maybe I'll cautiously try it again.

[@JasonFitzgerald]

I recommend it! If you're lifting properly, it shouldn't interfere with your running.

[@dragonchr15]

You can program meso cycles early on in your training with mostly weights and then taper it off as you get closer to race day...

[@ruffney]

Great video. I’m just wondering if a strength training plan should progress alongside a running training plan? For example, should I be doing different types of exercises during the base, peak and taper phases of the plan? Also, how would a 5k runners training plan compare to someone training for the marathon. I’d love to learn more about this sort of stuff.

[@FOXZERO237]

Training for a 5K is a bit different than training for a marathon or ultra. For example, you’d want more sustainable speed for a 5K. This can be achieved by having well developed leg musculature and being well trained in running at a fairly fast pace (sub seven minute mile) for three to five miles. Marathon would require more focus on building leg endurance and lactate threshold, which I generally do with weights more than anything else. It greatly helped me on my ultra. I’ve just started up a video series about my training for a marathon coming up, actually. I fully intend to explain my training and use my knowledge from an Exercise Science degree to back up what I’m doing.

[@freestyletrainer]

Can you discuss more about how to schedule the terms of strenngth training like weightlifting, plyometric, stabilizers. How to structure them into a FM or HM training plans. Thank you 🙏

[@SuperTreybo]

Hey jason do u think bench pressing upper body strength chest work is good for distance runners? Or are deadlifts and squats better for runners getting faster?

[@toasterboy708]

Core and legs mate. But keep it all even.

[@cookinginpawleys]

Bench press is considered a compound exercise just like squats, bent rows, and deadlifts. It means that just like the others, you will be working more than just your chest. I personally keep it in my routine. You can eliminate upper body isolation exercises, though (curls, triceps cable pull-down, etc) for running specific strength.

[@brachypelmasmith]

so what would be some of the excercises appropriate for sandwiching?

[@ericpascual4238]

For beginners like me who wants to hit the gym, what’s a safe intensity in terms of body weight percentage or are there other parameters I can use to determine the safe intensity? Thank you in advance.

[@IT_Farhan]

6-15 reps per set should be near full muscle exhaustion, you’ll know if it’s too heavy or too light for any activity. Also before you do an activity using free weights, research proper form. If the form starts getting weak, you have some injury risk.

[@MichaelLoweAttorney]

I do 3 hard lifting/mobility sessions per week for 30 minutes. Any day is good except the day before a hard run. I do 3 hard runs a week and 4 easy runs. I always give myself plenty of time to recover from the run before I go to my gym. I never lift before a run. I came to running from CrossFit. I tried that. It led to injury pretty fast. IMO strength and mobility are 2 sides of the same coin. I think they go together. I don’t do anything after a run. I don’t do any static stretches. I don’t think a gym or barbell is a requirement.

[@toddboucher3302]

What I do is see if it’s right Thursday midday is my Hill repeat day usually that night I do at the gym for so hours later legs I do legs and Corvette day then Saturday is my long run when I get back home and get situated for a little bit me and my son go back to the gym and I do upper body and core again it seems to work good but I have some friends that are runners that they do a smaller work out with full body two days a week so that was my only question

[@JackD87]

So if you’re doing the two days in the gym, is it still optimal to do the body weight/core stuff store and after workouts?

[@JasonFitzgerald]

Yes!

[@mitchruns9667]

@@JasonFitzgerald pushups pull ups and core would be okay everyday?

[@IRunDaily]

Really helpful - thank you!

[@TheSandkastenverbot]

What I won't do again is doing intense strength training a day before my long run. Last time my glutes were tired and that messed up my form. Every muscle got tense, even my traps. :-D

[@JasonFitzgerald]

Good idea!

[@eileenn8358]

This video is awesome!!! I really appreciate the information! :D

[@ΧρήστοςΧατζηχρηστάκης]

Excellent ☺️ bravos

[@RunBuddyRun]

@jason - Love your content. I recommend that once you setup the video that you throw in another video of you running before transitioning. Additionally, throw in more action bits between each point. This video would greatly benefit from seeing you lift. It can be in the distance because you're not positioning yourself as a weightlifting guru. It would go a long way in getting your message across. Keep up the awesome content. I've been a fan of your podcast but video is a different thing in that it needs to be visually compelling. Just a thought.

[@joneaton3366]

Thank you for your help, I had iny my mind the wrong way around from reading a generic gym book many years ago as said you won't have muscle strength and form and freshness if after to build strong muscles and put that explosion into, But I guess I am considered a runner 45mpw so it not for me!? and today I just rejoined my gym from 2 years ago this new way round will make life better as run moderate with dogs in morning then straight into gym. Does it matter on that day if there was many hours gap or not!?

[@MrTsinobmort]

Volume (number of reps) is much more likely to cause DOMS than intensity (weight). If you are getting sore from lifting, try to put more weight on the bar and do fewer reps. Sets of 5 to 8 reps is more than enough to stimulate strength gains. Consistency also reduces soreness. A body used to the stress of a logically applied program doesn’t feel so beat up.

[@RunnerdJK]

Volume = Reps x Weight

[@laupeter4594]

I find it a bit weird that I find my legs heavier in running when I resume the day after I perform strength training for my legs

[@leftyseel8658]

Is my current sched ok? Running t-th-s, PPL mwf, that's Push, Pull, Leg weight training. I've been weight training since Jan, doing Leg Day mondays. arms tues, chest wed, etc, and core workout mon-fri after each workout. When i returned to running 6 weeks ago, i switched to PPL to separate the running days. I'm thinking of doing just two weight training days sometime. I bike too from time to time. Is it ok doing this kind weight training or should i ditch them and do running specific strength training.

[@michaelkelly3109]

What if I done my strength training before work and ran approximately 10 hours later that just suits me better when the gym is quiet

[@marigracemaligaya7188]

Do you stop strength training a week or two before race day?

[@rogerhughes4128]

Yes, I think it at least ought to be part of your taper. Or even back off a bit further back, as you get closer to your goal race. Good luck!

[@SasquatchActualFitness]

The key is full body

[@KiddieThreads]

according to a research we shouldn't train running and lifting weights (strength work) at the same time and should give 8 hours of gap between them because the brain dont respond to these two different activities so we confuses the brain. Please correct me if Im wrong @Strengthrunning

[@conradhoffmanhoffman4517]

After the gym workouts how long do you take to recover for a run.

[@PradeeshPushpakaran]

How long does the body take to recover after a strength session? Is it okay to do an easy run/bike within 12-18hrs

[@JasonFitzgerald]

Recovery depends. But don't think "I must be fully recovered from a strength session to exercise." If your programming is scheduled right, it will lay this out for you.

[@mitchruns9667]

@@JasonFitzgerald can I do an hour of zone 2 on my smart trainer every evening ?

[@pjsbusa]

7/8 miles it's not a long run or recovery run. To me a 10K is a marathon and 5K is half marathon. lololol.

[@frederickhaaken456]

Run Forrest

[@jota55581]

I run 4 times a week , strength train 2 days and 1 day off .

[@samehsayed6396]

Usually I leave 24 hours between the strength training and the Running to avoid injuries?!

[@TheSandkastenverbot]

Easy running on moderately sore muscles is usually not a problem, but for long runs or intense workouts your 24h rule makes a lot of sense

[@samehsayed6396]

@@TheSandkastenverbot Thanks for your reply and usually yoga helps

[@samehsayed6396]

@@TheSandkastenverbot Do you recommend going to the gum on the same day after the run to make hard days really hard or leave fee hours?!😊

[@TheSandkastenverbot]

@@samehsayed6396 I can't really recommend one way or another. I usually don't do it but I'll give it a try myself.

[@asadini]

I am a noob body builder wanting to be a functional natural version of Captain America. I want to run again like I used to in my younger years. I want Running to improve my Weight Lifting, is it possible in reverse?

[@JasonFitzgerald]

Sorry, this isn't really my specialty!

[@asadini]

@@JasonFitzgerald I am honored that you replied. Thank You. And a Happy New Year!

[@JasonFitzgerald]

@@asadini Same to you. Sorry I couldn't be more helpful.

[@asadini]

@@JasonFitzgerald actually an older video from you helped. I started having a persistant increased heart rate when I started cardio on treadmill post my strength workouts. Its from your video I learned that I was overtraining myself. In short. You did help. And I am your fan and a subscriber.

[@SasquatchActualFitness]

Lift then run

[@rogerhughes4128]

Also acceptable!

[@StephenAKatz]

It would probably take thirty seconds for you to say what you actually have to say.

[@rayng4336]

You talk a lot about strength training for running. Well, talk is cheap, SHOW US!

[@denisdedic9876]

Runners and streinght trenig 🤣🤣🤣🤣🤣🤣

[@JasonFitzgerald]

You and spelling 🤣🤣🤣🤣🤣

[@kurtiscobain3224]

@@JasonFitzgerald lol that’s what I was going to say 😭

[@rogerhughes4128]

Believe it baby! 💪

[@greganikin7003]

Runners DON’T have to do strength training to achieve goals. Runners have to run and strength training with very heavy weights sometimes can benefit. Instead - do plyometrics, hill sprints, flat sprints. All that BS about strength training doesn’t have any scientific proof.

[@StrengthRunning]

You are 100% wrong. Please stop spreading misinformation.

[@greganikin7003]

@@StrengthRunning no scientific proofs on strength training. so you stop telling missinformation.

[@manuelcampero9684]

Bla bla bla

[@StephenAKatz]

You talk too much.

[@timeonfeet]

Really need to get more of this into my training plans. Cheers for sharing 👍