Running And Strength Training Workout Plan
Combining Running & Strength | Running & Gym Gains | Weightlifting & Running Speed | Benefits Of Running & Strength Training | Tips & Advice | Running & Strength Training Workout Plan | Running Vs Strength | FAQs
Page last updated: 24th November 2025
Running and weightlifting often feel like they have opposing goals. One is traditionally viewed as endurance-focused, while the other is seen as anaerobic or strength-based. But combining running and strength training can be incredibly effective if you're looking to support fat loss, increase muscular strength, and improve your overall running performance.
It's a common misconception that combining these two types of training 'cancels out' the benefits each provides. In reality, you can combine running and strength training and, when planned well, they complement each other perfectly.
In this blog, Zach Kingsbury, PT and Gym Manager at PureGym Cambridge Grafton explains how running and strength training can work together, how to avoid common pitfalls, and offers a full weekly schedule to help you get started.
Quick Summary:
- You can run and lift at the same time - they actually complement each other.
- Strength training helps you run faster, easier, and with fewer injuries.
- Running doesn't block muscle gains if you rest, fuel, and plan sessions well.
- Mixing both is the best approach for fitness, strength, and body composition.
- Follow a simple weekly routine with balanced intensity and built-in rest.
Why Combine Running & Strength Training?
Many runners believe lifting weights will make them heavier or slow them down. But strength training isn't here to replace your runs - it supports them. Adding weights improves your posture, protects your joints, increases lower-body strength, and boosts your ability to generate power through each stride.
Equally, some people who enjoy weight training worry that cardio will undo their gym progress. This only happens if nutrition and recovery aren't managed properly. With the right approach, the two work hand in hand.
Does Running Prevent Gym Muscle Gains?
Running before a strength session can make your workout feel tougher if your legs are already tired. If you've pushed a hard run and then try to lift heavy straight afterwards, you might notice you're not as strong as usual. That's simply because your body hasn't had time to recover.
That said, the idea that running stops you from building muscle is largely a myth. There is some research (like this Sports Medicine study) showing that strength gains can be affected when you stack hard endurance and heavy lifting sessions too close together, but the same studies show people still build muscle just fine when they leave enough recovery time between sessions.
While yes, running does burn a high number of calories (which reduces the energy available for rebuilding muscle), you can absolutely build and maintain muscle while running. You just need to look after the basics:
- Give yourself enough rest and recovery time between tough sessions
- Eat enough protein throughout the day
- Prioritise getting good sleep
- include easy, recovery runs rather than going all-out every time
Your body doesn't mind you doing both; it just needs the chance to rest and rebuild. If you manage your recovery well, running won't hold back your progress in the gym.
Can Strength Training Make You a Better Runner?
Yes, and more than many people realise. Strength training helps your muscles work more efficiently when you run, which means better control, better posture, and less wasted energy. It also strengthens the key areas runners often struggle with, like glutes, hamstrings, and core.
This extra strength can make your stride feel more powerful and help protect you from common running niggles and injuries. Some research even shows that adding strength work can improve top speed and how long you can hold a pace for. A large review of over 30 studies found that adding strength work (especially heavier lifts or plyometrics) helped runners use less energy at the same pace. Great news if you're looking to get quicker or run more comfortably.
While it is true that running after a particularly heavy gym session might feel more challenging, having a properly scheduled training program that factors in rest will prevent this from being an issue.
What Are The Benefits Of Combining Running & Strength Training?
When you mix running with strength training, you get the best of both worlds. The two styles actually support each other really well, especially when you balance your week properly.
Some of the benefits of including both running and weight/strength training in your workout plans are:
Improved running endurance. Strength training helps to build muscular endurance, which means it takes longer before your muscles fatigue on your runs. There's also good evidence from studies that mixing strength training with plyometric exercises (like hops and jumps) helps runners become more efficient. Even two sessions a week can make a noticeable difference over time.
Improved lifts. Increasing your cardiovascular endurance can actually improve your lifting ability.
Balanced, full body training. Running mainly targets the lower body muscles and cardiovascular system, and if it's your only form of training, major muscle groups will be neglected. Strength training does allow for all muscle groups to be strengthened, but does not work the cardiovascular system. Combining both running and strength training means every muscle group, including the heart, is worked.
Body composition and weight management. Running is great for burning calories, but for a toned, athletic look, you also need to build muscle. By combining running and strength training, you can burn calories and improve cardio fitness while simultaneously building muscle and reshaping your body.
Injury prevention. Strength training is a great way to reduce the risk of injury associated with running. In addition to strengthening the muscles, strength training builds stronger tendons, ligaments, and even bone, helping your body to cope more effectively with the repetitive impact and stress of running.
Top Tips For Including Running And Strength Training In Your Workout Plan
Ready to get all the benefits mentioned above and combine both running and strength training into your weekly workouts? Try the workout plan below, or if you want to create your own, here are some tips to get you started.
Establish your goals. Decide whether you're focusing on running performance, strength, or a mix of both. Your goal helps determine which sessions to prioritise and when. If your main fitness goal is to build strength while maintaining your cardio, you'll benefit from having more strength sessions than runs. If your goal is to improve your running performance while avoiding injuries, you'll want to prioritise running, with strength training to support.
Plan your schedule. Once you know your goals, map out what your weekly routine looks like. Your schedule should be strategic to allow time for recovery - no putting in long runs the day after a heavy leg session.
Include rest days. Rest and recovery days are just as important as active days in a training schedule. Allow for a full day between working the same muscle group twice, and factor in at least one full rest day a week. Resting allows the central nervous system, muscles, and ligaments to recover. Without rest, you're more at risk for injuries and will have less energy for recovery or for your workouts. A good approach could be alternating your running and strength training days, with your rest day after a lower-body strength training workout. This allows different muscle groups to recover between workouts.
Consider combined workouts. You could also pick some activities that combine elements of both running and strength training. High Intensity Interval Training (HIIT) and circuit training can both include running intervals and strength-boosting exercises, saving you time whilst ensuring you get the benefits of both training styles. Just make sure you're still getting enough recovery between sessions if you go down this route.
Factor in warm-ups and cool downs. For every workout you have planned, make sure to factor in 5-10 minutes before and after to properly warm up with some walking and dynamic stretches, and cool down with some static stretches. This will ensure your body is prepared for your strength training or run, reducing the risk of injury and helping to reduce muscle soreness.
Don't forget nutrition and hydration. Nutrition plays an important role in fuelling performance and recovery for both running and strength training. Make sure you're eating enough calories throughout the day, carbs to fuel your workouts, and protein to recover.
Consider expert guidance. If you're not sure how to create a running and strength training plan, you could start by booking a session with a personal trainer who can help you map out your weekly workouts.
Example Weekly Workout Plan for Running and Strength Training
Here is a sample weekly schedule combining moderate running, strength training, and mobility. Use this running and lifting program as a starting point and modify based on your goals and fitness level.
Monday - medium intensity run
- Warm-up: Start with a brisk walk or light jog for 5-10 minutes. You can also try these warm up exercises for runners.
- Run: Aim for a moderate-paced run at a comfortable intensity for your desired time.
- Cool-down: Finish with a 5-minute walk or gentle jog to gradually decrease your heart rate.
Tuesday - lower body strength
- Warm-up: Perform 5-10 minutes of light cardio (e.g., cycling or jumping jacks) followed by dynamic stretches.
- Strength exercises: Focus on targeting your lower body muscles.
- Barbell Squats: 3 sets of 8-12 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Walking Lunges: 3 sets of 10-12 steps per leg
- Leg Press: 3 sets of 8-12 reps
- Calf Raises: 3 sets of 12-15 reps
- Cool-down: Finish with gentle stretching for your lower body muscles.
- Warm-up: Start with a brisk walk or light jog for 5-10 minutes.
- Run: Perform a low-intensity run at a comfortable pace.
- Strength exercises: Focus on targeting your upper body muscles.
- Push-ups: 3 sets of 8-12 reps
- Overhead Press: 3 sets of 8-12 reps
- Bent-Over Rows: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Dumbbell Bicep Curls: 3 sets of 8-12 reps
- Cool-down: Finish with gentle stretching for your upper body muscles.
Thursday - rest/ core/ mobility
You can either take this as a complete rest day to allow your body to recover, or you can work on your mobility with gentle stretching or do some core exercises. You can even do some light yoga which incorporates core strength with this yoga for core strength sequence.
Friday - high intensity, max effort run
- Warm-up: Start with a brisk walk or light jog for 5-10 minutes.
- Run: Push yourself to perform a high-intensity run, such as interval training or a tempo run. You can incorporate sprints, hill repeats, or a faster-paced run for your desired time.
- Cool-down: Finish with a 5-minute walk or gentle jog to gradually decrease your heart rate.
Saturday - rest/ core/ mobility
You can either take this as a complete rest day, do some stretching and core work, or do a short recovery run. Make sure you have at least one full rest day across the week.
Sunday - lower body strength
- Warm-up: Perform 5-10 minutes of light cardio (e.g., cycling or jumping jacks) followed by dynamic stretches.
- Strength exercises: Focus on targeting your lower body muscles.
- Deadlifts: 3 sets of 8-12 reps
- Bulgarian Split Squats: 3 sets of 8-12 reps per leg
- Glute Bridges: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 8-12 reps
- Standing Calf Raises: 3 sets of 12-15 reps
- Cool-down: Finish with gentle stretching for your lower body muscles.
Is Running or Strength Training Better?
It's easy to feel like you have to choose between running and strength training, but they each offer different benefits, and neither is 'better' across the board. It all depends on what you want from your workouts.
Running is brilliant for improving your cardiovascular fitness, building endurance, and boosting your mood. It's accessible, low-cost, and great for increasing daily activity levels. If your main goals are improving stamina, supporting weight management, or training for an event like a 5K, running is naturally going to take priority.
Strength training, on the other hand, focuses on building muscle, supporting your joints, and improving overall functional strength. It helps you move better, protects your body from injury, and increases your metabolism by maintaining lean muscle. If you want to feel stronger, build muscle tone, or support long-term health, strength should feature heavily in your routine.
But the real magic happens when you combine both. Running keeps your heart and lungs strong, while strength training helps your muscles support you through each stride. Put together, they create a balanced programme that improves performance, supports fat loss, reduces injury risk, and keeps your training varied and enjoyable.
So rather than choosing one over the other, the best option for most people is a mix, with the exact balance shaped by your personal goals.
FAQs on Running and Strength Training
Should I run or lift first?
It depends on your goal. If you're training for a race or want to improve your pace, start with your run so you're fresh for the work that matters most. If building strength is the priority, lift first so you can give your weights session proper effort. You can also split the two by a few hours if you'd like more recovery time.
Can I do strength training after running?
Yes, you can. Lots of people prefer this order, especially if their run is the main session of the day. Just remember that if your run was long or intense, your legs may feel a bit tired, which can make lifting feel harder. A steady run followed by a strength session is usually a comfortable pairing.
Can you run after strength training?
Running after lifting is also fine, particularly if the run is easy. A relaxed jog can even help loosen stiff legs. The only time you might notice a downside is if you try to do a fast run or intervals straight after heavy leg work, as your legs may simply feel too fatigued to hit your usual pace.
Can I run and strength train on the same day?
Absolutely. Many people mix both on busy weeks. The key is spreading out intensity so you're not doing two hard sessions back-to-back. For example, you might pair an easy run with an upper-body session or save your tougher work for opposite ends of the day. It's all about managing fatigue.
Does strength training make you a better runner?
Yes, strength work is one of the best things runners can do. Stronger legs help you push off the ground more powerfully, a strong core helps you keep good posture, and stronger arms improve your running rhythm. It also reduces your risk of common niggles by supporting your joints and improving stability.
Should beginners focus more on running or strength first?
It depends on your goal. If you want to build basic fitness and get used to moving more, start with short, easy runs or run-walk sessions. If you want to feel stronger and support your joints, begin with simple strength work using machines or light weights. Most beginners do well with a mix of both, e.g. two short runs and one or two strength sessions a week. Start small, stay consistent, and build from there.
Does running help strengthen your body?
Running can build strength in your legs and improve stability through your ankles, knees, and core. However, it doesn't train all your muscles evenly, and it doesn't load them in the same way strength training does. That's why running plus strength work is such a strong combination - each fills the gaps the other leaves behind.
How often should I strength train for running?
For most runners, two strength sessions per week is ideal. It's enough to build strength without cutting into recovery or run performance. If you enjoy lifting or have specific strength goals, you can add a third session, but it's not essential for improving your running.
Is it okay to run on sore legs after leg day?
Running on mildly sore legs is usually fine, and an easy run can even help loosen things up. If your legs feel very stiff or painful, choose a gentler recovery option like walking or mobility work instead. If you're always too sore to run the next day, try reducing your leg-day load or spacing your harder sessions further apart.
Is Pilates enough strength for running?
Pilates is brilliant for core strength, mobility, and balance, all of which are great for running. But on its own, it doesn't provide the same muscle-building stimulus as weighted exercises. Pilates is a useful addition, but you'll get the best results by including traditional strength exercises like squats, lunges, and deadlifts, too.
Do I need to do mobility work as well?
Mobility is helpful, especially if you run regularly or sit for long periods. Even 5 to 10 minutes a few times a week can improve your stride, posture, and lifting technique. It's not essential to do long sessions, but including hip, ankle, and thoracic mobility can support better performance and reduce niggles. Check out our mobility exercises guide here for mo.
If you'd like even more inspiration for how to gain muscle mass and strength, you can check out our How to Build Muscle hub - there are plenty of tips, advice and workouts to try there, including this useful Weight Training for Beginners guide.
Getting started couldn't be easier than with a PureGym membership - we have 400+ gyms across the UK with top-of-the-range fitness equipment to help you on your muscle-gaining journey. You can even book an appointment with one of our expert personal trainers - they'll be able to give you all the advice and guidance you need to get strong.
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