Two years ago, I decided I wanted to become a runner.
So I downloaded an app called Runna (highly recommend btw), picked a 10K training plan, and just... started. Twelve weeks later, I crossed that 10K finish line and something clicked. I was hooked. Overnight, running became my whole personality. I wanted to run faster, run farther, hit a sub-20 minute 5K, sign up for a half marathon. If I wasn’t running, I was thinking about running.
The thing is, I was also lifting five days a week. Heavy lower body sessions, high volume for glutes and hamstrings, the full program. And I refused to cut back on any of it. In my head, I could do both at full intensity and somehow my body would just... figure it out.
It did not figure it out.
What I got instead was burnout. Pure and simple. My runs started feeling like a chore, my lifts felt flat, and I was too tired to enjoy either one. I had gone from loving both activities to dreading every session.
In this article, I want to share everything I’ve learned about making strength training and running work together. Not in a “do everything perfectly” kind of way, but in a real, sustainable way that lets you enjoy both without running yourself into the ground. Whether you’re a lifter who wants to start running, a runner who wants to build muscle, or someone trying to figure out how to balance both, this one’s for you.
if you're a ✨ sleep token girlie ✨ here's the playlist i listen to when i run:
will running ruin my progress?
Let’s get this one out of the way because it’s probably the most repeated myth in the fitness world. You’ve seen it on social media, you’ve heard it from that guy at the gym who only does bench press.
The short answer is no. Cardio does not ruin your progress. But the long answer is a bit more nuanced than that.
You absolutely can build muscle and run at the same time. Plenty of people do. The catch is that you need to be smart about it, and you need to be honest with yourself about your priorities. You can’t train for a marathon and expect to put on a ton of muscle at the same time. That’s just not how the body works. The energy demands, the recovery needs, the type of training required—they pull in different directions when you push both to the extreme.
The key word here is extreme. If your goal is to run a few times a week while building strength, that’s very doable. If your goal is to qualify for Boston while also maxing out your squat, you’re going to have a rough time.
It took me a while to figure this out. I was so obsessed with improving my pace and my distance that running stopped being fun. Every session felt like something I had to do, not something I wanted to do. All the joy I had found in this new sport was gone.
I had to step back and ask myself what I actually wanted. And the answer was clear. My main goal has always been (and still is) to build muscle and get stronger. Running, for me, is a form of more intense cardio and a sport that challenges me and brings me real physical and mental well being. Once I accepted that, everything became easier. I stopped trying to optimize both at 100% and started looking for balance instead.
how to structure your training based on your goals
This is where it gets practical. The way you organize your week matters a lot when you’re doing both. You can’t just throw runs on top of your lifting program and hope for the best. Trust me, I tried.
The most important thing to consider is recovery. Your legs need time to bounce back between a heavy lifting session and a long run. If you schedule a 10K the day after a brutal leg day, your performance will suffer on both ends. Spacing things out and being intentional about what goes where makes a huge difference.
how i currently structure my week
This month I got back into running more seriously. I'll be honest, during winter I have zero motivation to run outside and I absolutely hate the treadmill. But spring is here, and I signed up for a 10K race in June. It's a distance I'm comfortable with, but I want to beat my last PR of 55 minutes and bring it down to 50. Ambitious? Yes. But setting goals like that is what keeps me going.
Right now, my weekly split looks like this:
Monday — glutes & hamstrings
Tuesday — chest, shoulders & triceps
Wednesday — long run
Thursday — back, lats & biceps
Friday — quads & glutes
Saturday — easy run
Sunday — rest
I know, it looks like a lot. But here’s the thing, my lifting volume is not that high right now. I generally do 3 sets of 8-10 reps for the big compound lifts (hip thrust, squat, RDL, leg press, lunges) and 2 sets of 10-12 reps for unilateral and accessory exercises (step-ups, kickbacks, abduction). I also cap each session at 5 exercises max. For someone who’s been training consistently for 5 years, this is a manageable volume that still drives progress without leaving me wrecked for my runs.
Notice how my long run falls on Wednesday. That gives my legs a full day to recover after Monday’s session before hitting the pavement. As my Saturday runs are usually short, I feel fine training my quads the day before.
what i’d recommend if you’re just starting out
If you’re newer to training and want to integrate running into your routine, I wouldn’t jump straight into a 6-day split. Instead, I’d scale things back and build a foundation that lets you progress in both without overloading your body.
Here’s what I’d do:
Monday — full leg day
Tuesday — full upper body
Wednesday — easy run
Thursday — full leg day
Friday — rest
Saturday — long run
Sunday — rest
A few things to notice here. You're still hitting legs twice a week, which is important for building strength and muscle. Strong legs also make you a better runner, so it's a win on both sides. And you get two full rest days, which is crucial when your body is adapting to a new stimulus.
If three strength sessions feel like too much, start with two—one full leg day and one full upper body. Once you feel more comfortable, you can add a second leg day to your week.
For the lifting volume, I’d keep the same structure I mentioned earlier. 3 sets for your big compound movements, 2 sets for unilateral and accessory work. The important part is making sure you’re training with enough intensity to actually challenge your muscles.
A good way to gauge this is by thinking in terms of “reps in reserve,” or RIR. Basically, how many more reps could you have done at the end of a set before reaching failure? Ideally, you want to finish most of your sets with about 2 to 3 reps in reserve. So if you’re doing a set of 10 hip thrusts, the weight should be heavy enough that you could maybe squeeze out 12 or 13, but definitely not 16.
If you're ending every set feeling like you could keep going forever, the weight is too light and you're leaving gains on the table.
a note for experienced runners looking to add strength training
If you’re already training for a half marathon, a marathon, or any longer distance, your running schedule is probably pretty packed. Adding a full lifting program on top of that is a recipe for overtraining.
In this case, I’d honestly recommend working with a coach who can help you find the right balance for your specific situation. The variables become a lot more complex when your running volume is high, and getting it wrong can lead to injury or burnout fast.
One thing I will say though, whatever you do, don’t skip your glute work. This is something I cannot stress enough, especially for runners. Your glutes are the biggest and most powerful muscle group in your body, and they play a massive role in running mechanics.
Strong glutes help stabilize your pelvis, protect your knees, improve your stride efficiency, and generate more power with each step. Weak glutes, on the other hand, often lead to knee pain, hip issues, and lower back problems. If you only have time for two strength sessions a week and you run a lot, make sure at least one of them targets your glutes and hamstrings.
a few more things to keep in mind
nutrition matters more than you think
When you combine lifting and running, your body needs fuel. A lot of it. Running burns a significant amount of calories, and if you want to maintain or build muscle on top of that, you need to eat accordingly. This is not the time to be in a caloric deficit or skipping meals. If anything, you’ll probably need to eat more than you think, especially on days when you run. Prioritize protein to support muscle recovery and don’t be afraid of carbs. They’re your best friend when it comes to fueling your runs.
I wrote an articles where I break down the basics of nutrition and explain the strategies that worked for me.
what science says about concurrent training
There’s a concept in exercise science called the “interference effect,” which basically suggests that combining endurance and strength training can blunt the results of one or both. And there’s some truth to it. Research shows that when you do a lot of high-intensity or high-volume cardio, it can interfere with the muscle-building signals your body sends after a strength session.
But here’s the nuance: the interference effect is most significant when both types of training are done at very high volumes. For most of us who are lifting and running a few times a week, the effect is minimal. Especially if you’re spacing your sessions appropriately, eating enough, and sleeping well.
the benefits go both ways
Running makes you a better lifter, and lifting makes you a better runner. Running improves your cardiovascular base, which means better recovery between sets and more endurance during high-rep work. It’s also incredible for mental health, and I personally find that a good run clears my head like nothing else.
On the flip side, strength training reduces your risk of running injuries, improves your posture and running form, and gives you more power in your stride. There’s a reason why every serious running program includes some form of strength work.
common mistakes to avoid
The biggest one (and the one I made) is trying to go all-in on both at the same time. You don’t need to run your fastest 5K and hit a squat PR in the same week. Give yourself permission to have seasons where one takes priority over the other.
Other mistakes I see often: not eating enough, skipping rest days because you feel guilty, and ignoring signs of fatigue until they turn into injury. Your body is incredibly good at telling you when something’s off. Listen to it.
it’s about balance, not perfection
If there’s one thing I want you to take away from this, it’s that you don’t have to choose between being strong and being a runner. You can absolutely be both. But you have to let go of the idea that you’ll be the fastest runner and the strongest lifter at the same time.
And honestly? That’s more than okay. The goal is to build a training routine that makes you feel good, that challenges you, and that you can actually sustain in the long run (pun intended).
So if you’re reading this and you’ve been hesitating to add running to your gym routine—or the other way around—consider this your sign. Start slow, be smart about your programming, eat enough food, and give your body the rest it needs. You might surprise yourself with how well the two can work together.
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I feel like all runners know that obsession when that is all you want to talk about is running 😂 it felt like you were speaking to me.
I have recently gotten into strength for my running and this article was so helpful. I have a herniated disk in my lower back and I’ve come to realize there is NO running without strength in my life now.
This was great. As someone who’s been strength training for a while and later added running, this is such good advice. The goal matters and you have to be realistic.
Really enjoyed reading.