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Hi there I’m Suzy!

I uplift other women in the areas of running, lifting, and motherhood

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Runner Tips for Strength Training


Here are some tips for strength training.

You know you need to strength training, right?

As I’ve discussed on the podcast with Renowned Physio Brodie Sharpe, it helps with injury proofing and performance.


Ensure you are using proper form when performing movements.

This will prevent injury while also ensuring that you’re getting the most out of each exercise. If you’re unsure, find a coach that can guide you through proper mechanics.

If you’re looking for virtual resources, I like Valerie Hunt of RunRx, a previous podcast guest.


Research shows that strength training 2-3 times a week is optimal.

Depending on where you are at in your training cycle each workout should last 30-60 minutes.

Find a program

This really depends on your goals – where are you at in your training cycle. Are you in your off season?

Find a coach that can help you balance your running program with a strength protocol or, at minimum, provide personalized feedback on the template you’ve already chosen.


A lot of runners have the mindset that their running and mileage is their priority. Look at your strength training as though it as just as important as your running. Don’t skip it!

Don’t over do it

Start light with the weight then build from there. You don’t want any soreness to negatively impact your running.


I focus on leg workouts early in the week to avoid any soreness in my long weekend runs. Thus leaving upper body workouts for later in the week. Avoid leg workouts on speed specific running days.

Make it fun

Strength training doesn’t have to be boring. Incorporate sprints or other plyometrics to mix it up. Try different equipment – body weight, dumbbells, kettlebells, barbells.


Just like running, you’re not going to see improvements if you do it every other week. Be just as consistent with your strength training.

Remember strength training doesn’t have to be complicated. Keep it simple. Find some of your favorite moves and stick with them. You’ll start to see results before you know it!

Let’s Connect

IHope you enjoyed these tips for strength training.

I hang out on social media in between praying, working, running, lifting, and momming. Click on a square below to see the Instagram post.