Strength Training Plan

Strength training challenges your body in different ways than running, and nutrition is what turns that effort into results.

• ‍Protein is essential: it repairs and strengthens the muscles you load in every session. Aim for a high-quality source like lean meat, fish, eggs, dairy, or plant-based proteins in every meal, and prioritize it within an hour of training when your muscles are primed for recovery.
• ‍Carbohydrates fuel both your runs and lifts. They allow you to hit higher-quality sessions, maintain energy across sets, and recover glycogen stores after. Focus on complex carbs like oats, rice, whole grains, and starchy vegetables, while using quick sugars before or during tougher efforts for an immediate boost.
• ‍Healthy fats - from avocado, nuts, seeds, and olive oil - play a key role in joint health, hormone regulation, and reducing inflammation, all of which keep you resilient across training blocks.
• Hydration ties it together: even mild dehydration impairs muscle contractions and focus, so sip consistently through the day.

Think of food as both fuel and recovery. The right balance helps you train harder, bounce back quicker, and keep building strength week after week.

Balancing your lifting with your running is all about energy management. Every hard workout - whether on the track or in the gym - creates stress your body needs time to adapt to. Stack too many demanding sessions together, and recovery suffers. Spread them smartly, and each discipline makes the other stronger.

The key is to match intensity to purpose. Heavy lifting pairs best with easy run days, while quality run sessions should have lighter or mobility-focused strength alongside them. This ensures you can push hard where it counts without compromising performance in either area.

Your weekly mileage and experience also matter. Higher-volume runners often need fewer, shorter strength sessions, while those running less can lean on strength training to build resilience and fitness.

Runna takes the guesswork out of this balance. Your plan is structured so runs and lifts complement - not compete - ensuring you train smarter and unlock new levels of performance.

Unlike running, where progress is often measured by pace, strength training is all about progression - gradually increasing the challenge so your body keeps adapting. Without progression, you risk hitting a plateau.

This doesn’t just mean lifting heavier. Progression can look like more reps, slower tempos, more challenging variations, or shifting from bodyweight to added resistance. Each small step makes your muscles, tendons, and joints more resilient.

Form always comes first. Perfect your technique with lighter loads before adding weight. Once you’re confident, aim for 85–95% of your maximum effort for the reps prescribed. For example, if you’re asked to do 8 reps, pick a weight you could manage 10–12 with. This builds strength without leaving you too sore to run the next day.

Progression is about smart, steady gains - not ego lifting. The goal isn’t to max out once, it’s to stay consistent and get stronger over months of training.

Every rep is practice, and form is what makes it count. Correct technique ensures the right muscles are targeted, protects your joints, and builds strength that directly carries into better running mechanics.

‍Why it matters: Good form stabilizes joints, prevents energy leaks, and makes training safer and more efficient. A controlled lunge, for example, strengthens hip stability - the same control that prevents knee collapse during a run.

‍What to focus on: Keep a neutral spine, shoulders relaxed, and core braced. Knees should track over toes, and movements should be smooth, not rushed.

‍How to improve: Start with bodyweight, master alignment, then add resistance. Use mirrors, demo videos, or Runna’s in-app cues to catch and correct small errors before they become habits.

Remember: Quality always beats quantity. Ten precise reps will build more lasting strength than twenty sloppy ones.

Strength gains happen between sessions. Training breaks down muscle fibers - recovery rebuilds them stronger and more resilient.

• Sleep: Aim for 7–9 hours per night. This is when muscles repair, hormones rebalance, and adaptations lock in.
• Mobility work: Add yoga, Pilates, or stretching to maintain flexibility and offset the stiffness that can build up from lifting.
• Massage and tools: Use a foam roller, massage gun, or occasional sports massage to ease tightness and keep muscles moving freely.
• Nutrition and hydration: Refuel after workouts with a mix of protein (for muscle repair) and carbs (to replenish glycogen). Hydrate consistently throughout the day, not just post-session.
• Active recovery: Low-intensity movement - like walking, cycling, or swimming - boosts circulation and reduces soreness without adding stress.
• Flexibility: Listen to your body. If fatigue or soreness lingers, scale back or take an extra day off. Consistency over months builds more strength than pushing through and risking injury.

Treat recovery as part of your training, not separate from it. Every rest day is an investment in your next stronger, safer session.

You don’t need a full gym to see results. Consistency and good form matter more than fancy equipment.

Many runners start with bodyweight exercises - squats, lunges, planks, and push-ups - which build a solid foundation and teach good form before adding load. From there, equipment can expand your training options:

• Resistance bands: Perfect for activating glutes, hips, and other smaller stabilizers that protect your joints.
• Dumbbells & kettlebells: Compact, versatile, and ideal for progressing both upper and lower body strength.
• Barbells & benches: The go-to for building maximum strength and power, especially with compound lifts like squats or deadlifts.
• Other tools: Swiss balls, boxes, or pull-up bars add variety and challenge your balance, coordination, and core stability.

Start with what you’ve got. Runna adapts your plan around your available equipment, so every workout feels achievable and effective.