The Runner’s World Guide to Strength Training: How to Fit Strength Into Your Run Schedule

About the ProgramFitting in strength training alongside consistent running is a valid concern, but believe it or not, it doesn’t have to be. Because weight training engages different muscle groups than running, it’s important to create a balanced fitness regimen that allows for both kinds of exercise. So, if you’re training for something like a marathon, strength training is an excellent supplement to improve your running.Strength training at least twice a week on top of running will give you the benefits needed to run stronger. Just like running, starting slow is the best way to begin. “Don’t fill every non-running day with a strength workout,” says expert Winnie Yu, PT, DPT, CSCS. “You should still have true rest days on your plan.” Pay attention to how your body and muscles feel, and adjust accordingly.In Runner’s World Guide To Strength Training, an exclusive video program hosted byWinnie Yu, you will learn expert tips on managing strength training on top of running. (Watch our How To Fit Strength Into A Run Schedule Chapter for more information.) We’re here to help you find the plan that serves you and your busy schedule best. Who Is This Program For?The Runner’s World Guide to Strength Training is perfect for any runner looking to get faster, improve their running economy, and avoid injury. New to strength training? This program will walk you through all the main movements you’ll benefit from most as a runner. Then, put those moves into action with six guided workouts, which also feature modifications for beginners.Guided Strength Workouts The Runner’s World Guide to Strength Training features six follow-along video workouts designed specifically for runners. Using the main movements mastered in the program, each workout lasts 30 minutes or less, includes a warmup and cooldown, and can fit right into your running schedule. Runner’s World+ members get access to these workouts along with hundreds of others on demand via the All Out Studio app.Meet Your Coach Josh WolffA born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle. How This Program Will Improve Your Runs Prevent Injuries: Learn the key movement patterns and strategies to minimize the risk of sidelining aches and pains common for runners.Boost Efficiency: Improve your running mechanics, including arm swing, single-leg stability, and turnover, to become a better, faster athlete.Improve Performance: Make running faster for longer feel easier.Strengthen Key Muscles: Build up weak areas, including the glutes, core, and calves, for more efficiency on the run and reduced risk of injury.Promote Postural Endurance: Maintain proper running position for longer with less effort. Better Mobility: Improve your range of motion to promote a more effective stride and reduce your risk of injury.Support Longevity: Maintain comfort on the run and encourage a lifetime of miles.Go All-AccessJoin the Runner’s World+ Community Runner’s World+ is a tight-knit community as passionate about running as you are. Along with The Runner’s World Guide to Strength Training, here’s just a glimpse at what we offer:Find all the tools you need to run your first—or fastest—26.2 miles with our comprehensive guide to marathon training​Prepare for your next half marathon with our member-only training guide and video series for mastering 13.1 miles​Tackle your first 3.1 or snag a PR with our 5K training guide​ Beginning your running journey? We're here to help you lace up your shoes and head out the door with our motivating guide to start running​The Runner’s World Guide to Mental Health​ delivers a scientific explanation of how precisely running supports your mental health and provides strategies, tips, and resources to assist you with implementing running into your wellness routineUnlock all stories, curated training plans for any running goal, cutting-edge tools, and gear reviews on RunnersWorld.comGet every print issue delivered straight to your mailboxOpportunities to train for and race some of the best races in the U.S.​Receive a weekly members-only newsletter with insight from the Runner’s World staff and experts in the running communityAccess hundreds of streaming video workouts on demand Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than 15 years of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.Brian DalekDirector of Content Operations Runner’s World & BicyclingBrian has spent 15 years focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. Along with producing The Runner’s World Show podcast, Brian oversees video content series like How to Master the Marathon and The Bicycling Guide to Weight Loss. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love. Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda. LinkedInA born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.