{"id":441175,"date":"2026-01-31T16:38:11","date_gmt":"2026-01-31T16:38:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/441175\/"},"modified":"2026-01-31T16:38:11","modified_gmt":"2026-01-31T16:38:11","slug":"yes-go-to-the-gym-but-dont-overdo-it-heres-how-to-find-the-perfect-balance-between-lifting-and-running","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/441175\/","title":{"rendered":"Yes, go to the gym, but don\u2019t overdo it \u2013 here\u2019s how to find the perfect balance between lifting and running"},"content":{"rendered":"

If you do strength training on a regular basis, first off, well done! Targeted resistance work can improve running economy<\/a>, build resilience, and reduce injury risk.<\/p>\n

But like everything else in life, when it comes to strength training, you can have too much of a good thing. Lift too often or too heavy and, even if you\u2019re technically getting stronger, it could detract from your running performance. <\/p>\n

\u201cIf an athlete is struggling to recover from moderate-intensity workouts and they\u2019re also including strength training sessions on a regular basis, that\u2019s a clear sign that something is off balance,\u201d says Frankie Ruiz, running and strength coach in Miami and chief running officer at Life Time<\/a>.<\/p>\n

The tricky part is that the warning signs aren\u2019t always that noticeable. An inappropriate strength load can show up in little ways, like an elevated resting heart rate<\/a>, more tightness than usual, or even trouble focusing or mental clarity, says Matt Jones<\/a>, personal trainer, running coach, and founder of Run Strong Academy based in Cardiff, South Wales. \u201cIt can be obvious, but often only if you\u2019re looking for it,\u201d he says. <\/p>\n

When it comes to lifting the \u201cright\u201d amount, it often comes down to timing within your schedule, the weight you lift, and the intensity at which you work\u2014a few missteps in these areas may put you over the edge where strength is hurting rather than helping your performance. <\/p>\n

Here, we explain those mistakes that can throw your strength and running off balance, plus tips about how to schedule your workouts to make sure your strength training is set up to actually make your running stronger. <\/p>\n

Common strength mistakes that push you to do too muchLifting Too Close to Quality Workouts<\/p>\n

Timing matters\u2014especially when it comes to your most important workouts of the week. \u201cThe key runs for most people are going to be a long run over the weekend and a tempo run or other speed work, and I\u2019d keep strength sessions away from those,\u201d advises Jones. <\/p>\n

Aim to keep strength workouts, at least your more intense sessions, about 24 hours before those quality workouts.<\/p>\n

Going too heavy or too hard<\/p>\n

Lifting too much weight or not resting adequately between sets can leave you injured, over-stress your muscles, or negate your strength gains. \u201cDoing too much, especially early on, affects the quality of the movement or your form,\u201d notes Ruiz. You need to learn movements first, add weight gradually, and make sure you\u2019re not too tired to lift with solid form.<\/p>\n

Unfortunately, says Jones, going too heavy or hard is super-common, especially among runners who are experienced with strength training and think they can push it. \u201cRunners in general like that feeling we get when we\u2019ve been for a run and get the endorphins, and you don\u2019t get that as much at the gym\u201d says Jones. \u201cRunners automatically think they need to push it in the gym, so their heart rate gets higher, but to get stronger, you need to [work at] lower intensity, have adequate breaks, and actually keep your heart rate lower throughout [the workout].\u201d<\/p>\n

As for what constitutes an adequate break, it depends on what phase of training you\u2019re in. If you\u2019re in base building or looking to build muscle<\/a>, aim for 60 to 90 seconds between sets, advises Jones. Once in a strength-building phase and lifting heavier weights, bump that up to two to three minutes.<\/p>\n

Pushing it when trying new exercises<\/p>\n

Nothing new on race day\u2014or the weeks leading up to it, when it comes to strength training, says Jones: \u201cYou might just want to avoid moves you haven\u2019t done before. Because, of course, if you\u2019re not used to an exercise, you\u2019re going to be aching the next day.\u201d <\/p>\n

Novelty has its place, like in your base-building phase of strength training, but introducing brand-new exercises during peak training can lead to soreness that interferes with running quality.<\/p>\n

And again, even throughout the rest of your training phases, when you try a move for the first time, start with bodyweight or light weights first to get the form down. Then slowly progress to heavier weights. <\/p>\n

Lifting too often when race training<\/p>\n

Just as your mileage ebbs and flows throughout the year, your strength training should, too. Instead of lifting the same way year-round, periodise your strength by prioritising resistance training more during your running off-season<\/a> and pulling back as race days approach. <\/p>\n

Jones recommends aiming for two to three weekly strength sessions during an offseason or base-building phase, then transitioning to two or only one per week as your mileage amps up and races get closer. The goal shifts from building strength to maintaining it.<\/p>\n

How to schedule workouts to support your goals<\/p>\n

Lifting on non-running days is ideal for optimal gains, says Jones. If you have to pair strength with a run day, though, do it several hours after a quality workout, like intervals or a tempo run, and make your strength workout shorter. You can also pair it with an easy run, if that works better for your schedule, but still keep hours between the two workouts. <\/p>\n

Jones and Ruiz both recommend spacing them out by several hours so you don\u2019t feel fatigued going into either workout. Keep in mind, says Ruiz, \u201cExcessive fatigue induced on easy or recovery run days defeats the purpose of that day.\u201d <\/p>\n

To help your body bounce back between the two workouts, you need sufficient and proper nutrition, Ruiz adds. That means getting a mix of carbs and protein<\/a> to help with recovery.<\/p>\n

Tracking your workouts (plus details like your heart rate and how you feel) on your phone or in a training journal is a good way to ensure you\u2019re spacing out your strength sessions enough for positive adaptations. Plus, you can look back at the notes to spot any signs that you\u2019re overdoing it, says Jones, like if you\u2019re mentally foggy or your resting heart rate is high.<\/p>\n

Other tips to balance running and liftingChoose moves that support running<\/p>\n

Because running is a single-leg movement, Jones recommends always including some unilateral exercises (like lunges<\/a>, step-ups, and single-leg deadlifts and glute bridges<\/a>) in your routine.<\/p>\n

Focus on recovery<\/p>\n

Two ways to do so, says Ruiz, is to make sure you\u2019re eating enough and getting enough sleep. \u201cCaloric intake must increase, specifically carbs,\u201d says Ruiz. \u201cThis will be important to maintaining enough energy for both running and quality movements in your strength training.\u201d And sleep helps you recover for your runs by reducing the time you\u2019re sore post-strength training. <\/p>\n

Don\u2019t overthink it<\/p>\n

Runners often want to analyse every aspect of their training. While some of that is good, again, you can have too much of a good thing. \u201cWhen you\u2019re in a training block, the runs tend to be specific\u2014so, we\u2019re almost wired to think our strength stuff needs to be specific as well,\u201d says Jones. But that\u2019s not necessarily the case for most people, he says. \u201cYou just need to get in the gym and get it done on a regular basis, and you\u2019ll see gains.\u201d Even research suggests consistency is more important than the weight you actually lift.<\/p>\n

Fancy giving our expert written marathon training plans a try? <\/p>\n

For a limited time only, we’re giving customers the chance to unlock 14 days free access to our complete training plan library on the Runner’s World UK app.<\/p>\n

UNLOCK ACCESS HERE <\/a><\/p>\n