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You might swap an easy run day for a cross-training day, especially if you’re feeling any aches and pains and need some time off the road. The point of cross training is to continue to challenge your cardiovascular system, but also work different muscle groups in different ways than you do running. When it comes to choosing cross-training activities it’s important to “engage in a low- to no-impact aerobic activity that offers the same benefits as repetitive running,” says Woods. You can cross train in many ways, including taking an indoor cycling class- research actually suggests cycling is one of the best cross-training methods for runners-hitting up a barre class, or spending time on the elliptical or rower. How to Best Combine Strength Training and Running.

Best Free Weight Exercises for Total-Body Strength.

5 Beginner-Friendly Kettlebell Exercises.

When to do it: Consider replacing your second speed workout of the week with a strength class, or double up and do your favorite weight-training moves on the same day as an easy run, or opt for an upper-body workout the day after a long run “ Heavy weights will help you make bigger gains than relying on your own bodyweight,” Mateo says. While those new to strength training should start with bodyweight exercises to learn the form and technique of common exercises, once you have that down, it’s important to pick up some weights. Research shows that all you need is as little as 20 minutes twice a week.” “And because running is such a high-impact sport, developing your strength outside of running helps prevent injury while improving your endurance. But all runners can benefit from prioritizing two things: 1) easy running and 2) strength training,” she says.

“Every runner is different, so every runner’s training and schedule will look different. Mateo agrees that strength training is crucial. “Strong foundation first, then we layer brick after brick.” “Because strength training tends to be the most overlooked piece of a runner’s training routine, I like to tell my runners 10 minutes is better than no minutes,” says Woods. Strength Trainingĭon’t underestimate the importance of strength training, as it can provide the key to unlocking performance improvement and that sought-after PR. How to Build a Training Schedule: The Activities You Need and Those You Don’t 1. How to Choose the Right Marathon Training Plan.