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Why Strength Training & Running Should Be Part of Your Workout Routine

Updated: Feb 16

After a long winter in New England, the warm weather finally being here has many of us itching to spend as much time as possible outdoors! For some, this may even include taking your workouts outdoors, especially for runners.


Although it can be tempting to trade in your strength training sessions for outdoor runs, you certainly don’t want to stop lifting all together for a few months, as you risk losing the progress and strength you’ve built up to this point. Combining your strength training with outdoor runs a few days a week is an optimal way to get you in the best shape for summer!


Learn how you can maximize your workouts by incorporating both running and lifting.


How Running & Weight Training Complement One Another


A common misconception from the past was that you can only be one; Either a runner or a lifter. Runners thought that lifting would make them “too bulky,” and lifters thought that running would make them “lose muscle mass.” However, there have been several studies that have shown how incorporating both into your workout split is highly beneficial. The two complement each other, making you an overall stronger and well-rounded athlete.


As a runner, it’s crucial to have strong leg and foot muscles. Weight training helps you target these specific muscles through a variety of exercises, which will even help increase your speed while running. Lifting can also help prevent injuries while running. The range of motion and flexibility needed for exercises such as squats, lunges, box jumps, etc., will increase your muscles flexibility while running.


Since running only happens on one plane, front to back, incorporating this variety of exercise will challenge your mobility in different ways. It’ll also help you to correct any muscle imbalances or weaknesses by doing unilateral lifts. Establishing a workout split that involves both running and lifting will help to obtain optimal strength and endurance for both activities.


How To Create an Effective Workout Plan

The key to making this type of workout split work is understanding how much rest and recovery your body needs after each activity. Since a heavy lift will take more time to recover than a run, you’ll want to take this into consideration when planning your schedule.


It’d be more beneficial to take a rest day after your heavy leg day and do the long run later in the week, followed by an upper body day. A certified trainer can help you create an effective schedule that will allow your body the proper time to rest and recover while making the most of your workouts.


Personal Training & Group Lift Classes at Inspire Fitness Studio

Want to get in the best shape of your life this summer, while enjoying your outdoor runs and continuing to build strength? Check out our group lift classes, and personal training sessions at Inspire Fitness Studio in Arlington.


Our classes are designed to work all muscle groups throughout the week, building strength and endurance. Learn more about our classes here, or schedule a free consultation with one of our personal trainers in Arlington to create a customized workout plan! Our certified personal trainers are committed to helping you reach your personal goals.

Joe Rindone, NCPT is a certified personal trainer and the Founder of Inspire Fitness Studio in Arlington, MA. Joe's passion for fitness has motivated him to become one Arlington's best personal trainers. An athlete throughout high school and college, Joe has always enjoyed being active. Currently he enjoys road races, working with his boxing coach, kettlebell training and getting out for a round of golf in his spare time.

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