Running and strength training program: a complete guide

Practical Playbook

1. 1

   How many runs and lifts per week should you do?

   For my own training, three runs and three lifts is the sweet spot. That leaves one rest day. But if you're new to combining them, I'd suggest starting with three runs and two lifts. Your body needs more recovery when it's adapting to both. Honestly, I'd rather see you do three solid sessions of each than four sloppy ones that leave you wrecked.

2. 2

   Put your hardest sessions on different days

   I learned this one the hard way. Your toughest run (intervals, tempo) and your toughest lift (squats, deadlifts) should never land on consecutive days. That's a recipe for crushing your central nervous system. Space them with an easy day or rest in between. For me, that looks like Monday hard run, Tuesday upper body lift, Wednesday easy recovery run. Try it. Your body will thank you.

3. 3

   Keep your legs fresh for key runs

   I’ve learned this the hard way: schedule leg day after your key runs, not before. If Saturday is your long run, I hit heavy squats on Tuesday, giving myself a three-day buffer. Doing leg day the day before a crucial run? You’ll feel heavy-legged and sluggish. I’d skip that—you’ll miss the stimulus that actually matters.

4. 4

   When should you deload your running volume?

   I deload every fourth week by cutting my run mileage 30-40%, but I keep lifting intensity the same. Most runners deload everything and lose strength. Your CNS doesn't need a break from lifting as often. Drop the junk miles, not the heavy pulls. My joints thank me for it.

Common Mistakes

• Mistake

  Treating running and lifting as two separate training blocks instead of blending them into one program.

  Why

  That split forces your body to oscillate between fatigue patterns. I’ve seen it happen time and again. You end up overtrained in one area and under-recovered in the other.

  Fix

  I've been there: you crush a heavy leg day, and the next morning your quads are screaming. My advice? Give them a break. Pair that brutal session with an easy recovery run the next day—think a gentle jog, not a tempo run. Your muscles need that active rest to rebuild, and I've learned the hard way that skipping it just leads to burnout.

• Mistake

  Doing your long run the day before a heavy squat session.

  Why

  I know the feeling. My central nervous system is wrecked after a long run. Squat form crumbles. Weight drops. And suddenly I'm way more likely to pull something.

  Fix

  I put at least two full days between my long run and the heaviest leg day. Saturday is long run for me, so I squat on Monday or Tuesday. That gap matters. It gives my legs time to recover from the pounding.

• Mistake

  Cutting strength work to 'save legs' for running.

  Why

  I learned this the hard way: your race pace lives and dies on muscle power. Drop the weights, and you're not just losing strength. You're losing the armor that prevents injuries and the engine that drives speed.

  Fix

  I keep two full-body strength sessions per week even when I'm deep in peak race prep. That's non-negotiable for me. The trick is to drop the volume, not the intensity. So instead of four sets of squats, I do two, but I still push each rep hard. My body feels stronger, my runs stay snappy, and I don't burn out. Try it yourself.

• Mistake

  Running hard on legs that are still fried from yesterday's lifting session.

  Why

  I’ve seen it a thousand times. Wobbly legs don’t just look bad—they wreck your running economy and jack up ground reaction forces. For me, that’s a straight shot to shin splints or IT band pain. Trust me, you don’t want that.

  Fix

  I schedule at least 24 hours between a heavy lifting session and a hard run. That gap? I use it for recovery work like easy walking or mobility drills. My legs feel better for it.

• Mistake

  Ignoring upper body strength because 'running is all legs.'

  Why

  I’ve seen it firsthand: your arms drive your legs. If your upper body is weak, your arm swing collapses at mile 20. Then your torso slumps. Your breathing goes to hell.

  Fix

  I include pulling and pressing moves twice a week. You don't need huge volume. Even 3 sets of pull-ups and push-ups will keep your form solid late in a run, and I've found that's enough to stop my shoulders from caving when I'm gassed at mile 10.

From the Dorsi blog