You’ve asked, “how do you combine strength training and running?” So we’ve answered with a realistic, 2-week strength training and running workout plan. This lift and run training schedule is designed to help you build strength and run faster (with options for beginner runners too)!
Whether you’re a runner who knows they need to be doing more strength training OR a strength training lover who wants to raise your heart rate and start running; this 2-week running workout plan is for you!
How many times a week should runners strength train?
If you want to improve your running performance and PR times, most running coaches would suggest you strength train 2-3 times a week.
If you’re wonder, “how do I find time to combine running AND weight lifting in my training plan?” We’ve got you covered.
This realistic lift and run workout plan is designed to build strength (specifically targeting your power generating and core stability muscles used while running) AND prepare you for marathon training.
Day One: Full Body Strength Work (cross training with an emphasis on the lower body muscles that power your running stride)
Day Two: 10-15 Minutes Weight Lifting and Short Run (push pace)
Day Three: 15 Minute Strength Training and Abs combined with Sprint and Speed Work (push pace)
Day Four: 10-Minute Dynamic Mobility and Medium-to-Long Run (easy pace pending on how you feel)
Day Five: Active Recovery Yoga and Abs
Day Six: Long Run
Day Seven: Rest Day, Stretch and Foam Roll
This 2-week running workout plan is designed to strengthen the power generating muscles runners rely on, increase upper body strength (often neglected by runners) AND hit your weekly mileage goals with this training schedule! Modifications are offered for all fitness levels.
See below for some of my favorite NOW® products for athletes and everyday fitness enthusiast.
2-Week Strength Training + Running Workout Plan
This two week workout plan includes a combination of running and strength training on the same day, as well as, alternating running days and strength days.
Strength Training Workouts – designed to target both the muscles that support you on your run (glutes, hips, hamstrings, quads, calves and core) AND the ones runners tend to miss (upper body and back muscles).
Recommended Running Distances – more on this below, but this plan provides a guideline and framework so you can insert your own runs. Run distance and weekly milage will vary depending on your marathon training schedule and personal goals.
Strength Training for Runners: Why is it so important?
Strength training is the foundation of endurance training. Lifting heavy weights has three major benefits for runners:
Prevents Injury: by strengthening muscles and connective tissues that running can strain.
Increased Run Performance (run faster): by strengthening lower body muscles that power the running stride.
Increased Endurance:scientific research shows that incorporating weights into your training routine can increase your speed and VO2 max. Through “neuromuscular” improvements in how the brain recruits the muscles (in other words, your brain alters its neural recruitment pattern, calling on the most fatigue-resistant muscle fibers so you exert less energy).
What if I’m not a runner?
We’re including options to scale this program to every fitness level.
For each recommended run, you can substitute a run walk, power walk or jog. OR we’ve included an alternate, follow-along workout video you can substitute if you don’t want to run at all.
How do I know how many miles to run?
I provided general guidelines in the challenge, but your weekly mileage will vary depending on your marathon training schedule and goals.
NOW® Supplements and Sports Nutrition for Athletes + Everyday Fitness Enthusiast
Because I’m often asked about my personal supplement routine, I’m sharing that below. But I’ve also included some of the top recommenced supplements for runners and endurance athletes.
1. What supplements do you take daily?
Vitamin D– for immune system support.* And to help maintain strong bones.* I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the kids (it comes with an amazing drop dispenser for infants, babies and toddlers).
Prenatal + DHA – I’ve been taking these prenatal vitamins for the past five years; while pregnant, nursing, trying to get pregnant, and repeat. I use them as my daily ‘women’s multi-vitamin’. They are packed with vitamins and minerals that my body can use whether I’m pregnant, nursing, or just being a woman. I love the quality of the ingredients and price-point considering I consume these daily and that can add up.
BCAAs are one of the most popular sports supplements among athletes and one of the most studied sports supplements on the market, delivering lasting effects for fitness gains and overall athletic performance.
I use the BCAA Big 6 Powder on studio shoot days when I’m filming multiple workout videos back-to-back. And my husband uses the BCCA Blast on tournament days where he’s playing multiple volleyball matches in a day.
If you want to give these supplements a try, you can get 20% OFF your NOWfoods.com purchase using code: NML
*Promo code valid through 12/31/2021.
This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
Pin this Free Workout Plan for Runners: Marathon Training + Weight Lifting Schedule
More of the Strength Training Workout Plans for Runners: