Runners: When should you perform your strength training?
🏃♂️Runners: How to fit strength training around your running 🏋️♀️
We all know the benefits that strength training delivers for runners, but a question we are often asked, is "when should I do it"? On rest days? Easy Days? Hard days? In this blog, we will discuss your options.
🔑Firstly & most importantly, just getting the session DONE is more important than the timing! Stressing over optimal timing can often see runners just put it in the "too hard" basket & not do it at all!
🔑Secondly, there is such a thing called the "interference effect". This phenomenon is where adaptation to simultaneous strength training & endurance training is blunted: essentially the body gets confused as to which adaptation it needs to work on. To minimize this effect, try & separate your strength training from running by 4-6 hours i.e. run in the morning, & strength train in the afternoon.
🙋🏼♀️So then what about strength training on rest days, easy days or hard days?
This will depend on the runners' individual circumstances & how many days per week they are running, BUT strength should ideally not detrimentally affect your running sessions (unless you wish to train fatigued). Our suggestion is to keep your rest days as exactly that, & perform your strength training on your easy running days. If you find this leaves you tired for your harder running days, then try performing your strength training on your hard days.
🔑To wrap things up, don't stress too much about the timing of your strength sessions, if it's easier to do your strength immediately AFTER your run, then go for it, you will still see benefits from this!
Petré, H., et al. (2021). "Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis." Sports Med 51(5): 991-1010.
Robineau, J., et al. (2016). "Specific Training Effects of Concurrent Aerobic and Strength Exercises Depend on Recovery Duration." J Strength Cond Res 30(3): 672-683.