It can be hard to know where to start getting the balance right if you’re relatively new to running or just want to get better. You can access my strength training and running template here. Or, you can see it below for ease:
My weekly strength training and running schedule
| Day | Activity | Notes | Minutes |
| Monday | Run | Either outside or at the gym. Depends how I feel, but between 1-5 miles. | 30-60 |
| Tuesday | Yoga class | At the gym. Helps to relax my muscles and emotions too. | 45 |
| Wednesday | Gym | Mostly arm, shoulder, hips and leg strength training | 45 |
| Thursday | Pilates class / rest | 45 | |
| Friday | Gym / Rest | 45 | |
| Saturday | Varies – Sometimes hiking with a friend, sometimes a dog walk, sometimes the gym. Listen to what my body wants. | 30-45 | |
| Sunday | Rest |
How do you know where to start?
I didn’t know either! And this is all my opinion. I’m not a physiotherapist or trained in any way. But! From my experience, I believe a combined approach is helpful when you’re running either semi regularly or more often.
If you’re just starting out and you’re doing a mile here, and another mile there as separate runs a good few days apart, I wouldn’t worry too much about needing lots of other exercise forms too. But if you enjoy going to the gym and doing those extra things, it will just provide you with that extra benefit. So that stage of running, it’s really just what you want to do commit to.
If you’re running a bit more often or longer distances, then I would definitely say from my experience that you’ll benefit from the mixed exercises.
What combination is good to start for runners?
- Yoga classes
- Pilates classes
- Strength training
- Stretching at home!
- Extra walking
Does it help to have cross training shoes instead of running shoes?
It can help depending on what you’re doing! So if you’re doing longer distance running and just walking etc, then you’re probably better off with the cushioning that running shoes provide. But crossfit trainers can be better if you’re also strength training, doing CrossFit, running and also wearing them for casual wear etc. I’ve got more information about the difference between cross training shoes and running shoes here.
Does yoga help runners?
Yoga definitely helps me run better! We work so hard to run fast and get our muscles going. I really find that 45 minute class of stretching and breathing and learning to be calm so therapeutic it does make a difference.
Does a pilates class help runners?
Yes! It helps me anyway. If I go to a class when I’ve been for a run the day before, and let’s say the class is focused on running, I’ll feel the burn! But no seriously, it helps your legs stretch more, and there’s plenty of chance to try and stretch it out. I always leave feeling like I really needed that. So I would definitely recommend a pilates class if you’re a runner.
Does stretching help running?
Yes! I’ve found that trying to add a few stretches into my daily life, does help. It doesn’t have to be a grand stretching schedule; but if that works for you, great! I try to keep a few stretches in my mind so that when I remember in my working day, I can have a nice little stretch and know I’m reaping the benefits.
What stretches will I do as a runner?
I work from home so I find these really easy to get in during the day!
| Resource | Good for |
| Urban Wellness | It’s the “armpit sniff” – Neck / back |
| Gripzilla | Triceps (See number 3 on the link) |
| Gripzillla | Back and arms (See number 4 on the link) |
| Very Well Fit | Lunges |
| Beach Body on demand | Deadlift – Not for muscles, it’s a great stretch! |
What’s the importance of strength training for runners?
For me, I’ve noticed a massive difference on my hips! So for example, I’ve been using some simple bands and doing hip exercises to build up the flexibility and strength in my hips. And within a few runs, I was finding that those bigger hills I’d do, were not quite as painful. Don’t get me wrong, it doesn’t make running easy. But training the different muscles in my body does seem to help them improve rather than just running all the time.
Here’s some of the exercises I’ll do:
| Exercise | Description |
| Cow girl kick | Get on all fours, and then kick one leg back up, nice and controlled. Add a resistance band to make it harder. |
| Crab walk | Grab a band and step into it with both legs and then stretch the band apart by pushing your knees apart (or just above but not quite at your thighs). And then get into a squat position and walk left to right, like a crab. |
| Side leg extension | Lie on a mat, keeping yourself up with your elbow and hand on the floor. Like the crab walk, put the band around your legs, but this time have it just above your ankles. Your legs should be straight. Then move your one leg (not the one on the floor) up as much as you can comfortably and feel the pull from the band. |
That’s my advice on strength training and running! What’s next? Find out:
- what music is good to listen to when you’re running?
- can running can help with mental health?
- how to get into running as a beginner
Written by Katie McDonald, 7th July 2024
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