Runners trying to lose weight should strength train on 2 days each week. Each session should be full-body lifting for 30-60 minutes focused on strength, as Runner's World explains in its runner lifting guide.
Strength work means resistance exercise for muscles and connective tissue. It pairs with regular running. Together they support fitness while weight loss is the goal.
Medical information disclaimer: This article is for general educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a physician or other qualified health professional about symptoms, medications, tests, or treatment decisions.
Table of Contents
- Why lifting helps runners
- What to do in each session
- How to schedule strength around runs
- What lifting cannot do alone
Why lifting helps runners
For runners, 1-2 dedicated resistance days per week improves performance. Stronger muscles and connective tissue help prevent injury. They also increase power and neuromuscular coordination.
Better strength also improves running economy. Running economy means using less energy at the same pace. That efficiency helps when carrying extra weight makes running harder.
What to do in each session
Runners do not need body-part splits or long gym sessions. The practical target is full-body strength, not maximal muscle gain.
Runner's World lists compound and single-leg moves as the priority. Pick one move from each group per workout. Use controlled form and challenging effort.
- squats, lunges, step-ups, and calf raises for legs
- deadlifts, rows, and push-ups for full-body strength
- planks and side planks for trunk control
- single-leg versions to match running demands
How to schedule strength around runs
Beginners should start with one weekly bodyweight session, Women's Running advises. Progress to two or three weekly sessions as form stays consistent. Add load or gym equipment only after form is solid.
To manage fatigue, the Hospital for Special Surgery advises swapping one run day for cross-training in its recovery guidance. Use another day for low-impact recovery work. Avoid stacking hard leg lifting directly before or after long runs or speed sessions.
What lifting cannot do alone
Strength sessions support weight control partly by preserving energy-burning muscle. Weight loss still requires a sustained calorie deficit. The NIDDK explains this limit on its weight-management myths page.
Healthy adults should also get ample aerobic activity. The NIDDK sets minimums at 2 muscle-strengthening days plus at least 150 minutes of moderate aerobic activity in its NIH activity guidance. Keeping lost weight off often takes more activity plus dietary change.