Running is a great way to exercise and adding strength training to your weekly routine is a good way to build endurance in your legs, increase your speed, and establish healthy bones to prevent injuries.
How often should you strength train while attempting a running program? Maybe you are a newer runner and you dream of completing a 10K or a 1/2 marathon. A good workout week for a beginner runner would look like this:
Monday - Short run (30 minutes) at a comfortable pace
Tuesday - Leg Workout
Wednesday - Off or Cross Train
Thursday - Mid Length Run or Short Run (30 - 40 minutes) at a comfortable pace
Friday - Upper Body Workout
Saturday - Long Run (per your training schedule)
Sunday - Off
I don’t advise beginner runners to do speed workouts. Your job is to get used to running and stick to your training schedule. Your leg training day will help with the speed as you will build the muscle and condition the muscle fibers in your legs.
During your leg training, focus on leg exercises that have you moving. Incorporate walking lunges, walking squats, pop squats and step ups. You can finish off the workout with a couple of sets of leg presses and hamstring curls.
Enjoy your running!