Here’s how to spot signs you’re going too hard in the gym and strength training too much. Plus, the right way to lift to support your running.
If you do strength training on a regular basis, first off, good for you. Smart resistance work can improve running economy, build resilience, and reduce injury risk.But like everything else in life, when it comes to strength training, you can have too much of a good thing.
Lift too often or too heavy and, even if you’re technically getting stronger, it could detract from your running performance. “If an athlete is struggling to recover from moderate-intensity workouts and they’re also including strength training sessions on a regular basis, that’s a clear sign that something is off balance,” says Frankie Ruiz, running and strength coach in Miami and chief running officer at Life Time.The tricky part is that the warning signs aren’t always that noticeable. An inappropriate strength load can show up in little ways, like an elevated resting heart rate, more tightness than usual, or even trouble focusing or mental clarity, says Matt Jones, personal trainer, running coach, and founder of Run Strong Academy based in Cardiff, South Wales. “It can be obvious, but often only if you’re looking for it,” he says. When it comes to lifting the “right” amount, it often comes down to timing within your schedule, the weight you lift, and the intensity at which you work—a few missteps in these areas may put you over the edge where strength is hurting rather than helping your performance. Common Strength Mistakes That Push You to Do Too MuchLifting Too Close to Quality WorkoutsTiming matters—especially when it comes to your most important workouts of the week. “The key runs for most people are going to be a long run over the weekend and a tempo run or other speed work, and I’d keep strength sessions away from those,” advises Jones. Aim to keep strength workouts, at least your more intense sessions, about 24 hours before those quality workouts.Going Too Heavy or Too HardLifting too much weight or not resting adequately between sets can leave you injured, overstress your muscles, or negate your strength gains. “Doing too much, especially early on, affects the quality of the movement or your form,” notes Ruiz. You need to learn movements first, add weight gradually, and make sure you’re not too tired to lift with solid form.Unfortunately, says Jones, going too heavy or hard is super-common, especially among runners who are experienced with strength training and think they can push it. “Runners in general like that feeling we get when we’ve been for a run and get the endorphins, and you don’t get that as much at the gym” says Jones. “Runners automatically think they need to push it in the gym, so their heart rate gets higher, but to get stronger, you need to lower intensity, have adequate breaks, and actually keep your heart rate lower throughout .”As for what constitutes an adequate break, it depends on what phase of training you’re in. If you’re in base building or looking to build muscle, aim for 60 to 90 seconds between sets, advises Jones. Once in a strength-building phase and lifting heavier weights, bump that up to two to three minutes.Pushing It When Trying New ExercisesNothing new on race day—or the weeks leading up to it, when it comes to strength training, says Jones: “You might just want to avoid moves you haven’t done before. Because, of course, if you’re not used to an exercise, you’re going to be aching the next day.” Novelty has its place, like in your base-building phase of strength training, but introducing brand-new exercises during peak training can lead to soreness that interferes with running quality.And again, even throughout the rest of your training phases, when you try a move for the first time, start with bodyweight or light weights first to get the form down. Then slowly progress to heavier weights. Lifting Too Often When Race TrainingJust as your mileage ebbs and flows throughout the year, your strength training should, too. Instead of lifting the same way year-round, periodize your strength by prioritizing resistance training more during your running offseason and pulling back as race days approach. Jones recommends aiming for two to three weekly strength sessions during an offseason or base-building phase, then transitioning to two or only one per week as your mileage amps up and races get closer. The goal shifts from building strength to maintaining it.How to Schedule Workouts to Support Your GoalsLifting on non-running days is ideal for optimal gains, says Jones. If you have to pair strength with a run day, though, do it several hours after a quality workout, like intervals or a tempo run, and make your strength workout shorter. You can also pair it with an easy run, if that works better for your schedule, but still keep hours between the two workouts. Jones and Ruiz both recommend spacing them out by several hours so you don’t feel fatigued going into either workout. Keep in mind, says Ruiz, “Excessive fatigue induced on easy or recovery run days defeats the purpose of that day.” To help your body bounce back between the two workouts, you need sufficient and proper nutrition, Ruiz adds. That means getting a mix of carbs and protein to help with recovery.Tracking your workouts on your phone or in a training journal is a good way to ensure you’re spacing out your strength sessions enough for positive adaptations. Plus, you can look back at the notes to spot any signs that you’re overdoing it, says Jones, like if you’re mentally foggy or your resting heart rate is high.Other Tips to Balance Running and LiftingChoose Moves That Support RunningBecause running is a single-leg movement, Jones recommends always including some unilateral exercises in your routine.Focus on RecoveryTwo ways to do so, says Ruiz, is to make sure you’re eating enough and getting enough sleep. “Caloric intake must increase, specifically carbs,” says Ruiz. “This will be important to maintaining enough energy for both running and quality movements in your strength training.” And sleep helps you recover for your runs by reducing the time you’re sore post-strength training. Don’t Overthink ItRunners often want to analyze every aspect of their training. While some of that is good, again, you can have too much of a good thing. “When you’re in a training block, the runs tend to be specific—so, we’re almost wired to think our strength stuff needs to be specific as well,” says Jones. But that’s not necessarily the case for most people, he says. “You just need to get in the gym and get it done on a regular basis, and you’ll see gains.” Even research suggests consistency is more important than the weight you actually lift. READY TO START STRENGTH TRAINING? CHECK OUT OUR FULL PROGRAM
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