If you’ve taken time off from strength training—whether it’s because of surgery, marathon recovery, or just life getting in the way—you’re not alone. Getting back into a routine can feel intimidating, especially if you’re worried about being too sore to run. But here’s the good news: you don’t have to choose between rebuilding strength and keeping your legs fresh for running. With a smart approach, you can do both.
Start Slow and Have a Plan
Jumping back in at full intensity is a recipe for frustration and soreness. Instead, ease into it with one or two strength sessions per week. Focus on form, controlled movements, and re-establishing a routine before increasing weight or volume. The goal is consistency, not exhaustion.
Prioritize Mobility and Activation
Before you even think about lifting, spend time on mobility work and muscle activation. Simple movements like glute bridges, banded lateral walks, and bodyweight squats wake up dormant muscles and prep your body for strength work. This step helps prevent compensations that lead to soreness and injury.
Stick with Bodyweight Movements First
Your muscles might not be ready to jump straight into heavy lifting, and that’s okay. Start with bodyweight exercises to build stability and regain movement patterns. Squats, lunges, push-ups, and planks are all great places to begin. As your body adapts, you can gradually introduce resistance.
Focus on the Muscles That Support Your Running
Runners benefit most from a strong core, glutes, hamstrings, and calves. These muscles stabilize your stride, improve efficiency, and reduce injury risk. Keep your strength sessions simple and purposeful by prioritizing these key areas.
Don’t Overdo Reps and Sets
You don’t need to do endless sets and high reps to see benefits. In fact, too much volume too soon is a quick way to end up too sore to run. Start with one or two sets of eight to ten reps per exercise. Pay attention to how your body responds before increasing intensity.
Support Recovery to Minimize Soreness
Strength training introduces a new stimulus, so some soreness is normal. But you can manage it by prioritizing recovery. Hydrate well, get enough protein, and incorporate foam rolling and stretching into your routine. Active recovery, like easy walks or light mobility work, can also help.
Adjust Your Running If Needed
Your legs might feel a little different when you start lifting again. If soreness lingers, consider adjusting your running schedule. Keep runs easy on strength training days and avoid scheduling hard workouts right after a tough lift. Your body will adapt, but giving it time is key.
Listen to Your Body
It’s normal to feel some discomfort as your body readjusts, but pain is a different story. If an exercise doesn’t feel right, modify or skip it. Strength training should support your running, not leave you sidelined. Progress gradually and trust the process.
Ready to Build Strength Without Sacrificing Your Runs?
If you’re looking for guidance on how to structure your strength training without compromising your running goals, I’d love to help. Whether you’re returning after a break or just trying to balance both, my coaching can help you stay strong and injury-free. Let’s build a plan that works for you.