Mistakes Runners Make with Strength Training (And How to Fix Them)
Avoid These Common Pitfalls & Train Smarter for Better Performance
Strength training is a game-changer for runners, helping to prevent injuries, improve running economy, and enhance endurance. But many runners either skip strength training altogether or make critical mistakes that limit its effectiveness.
At Invictus Smart Performance, we see runners fall into common strength training traps that can lead to overtraining, imbalances, and even injuries. In this blog, we’ll break down the biggest mistakes runners make with strength training—and how to fix them for better results and stronger running.
Mistake #1: Skipping Strength Training Entirely
The Problem:
Many runners believe running alone is enough to build strength or worry that weightlifting will make them "bulky" and slow them down.
The Fix:
Strength training improves power, endurance, and efficiency—and it doesn’t mean adding excessive muscle mass. A proper strength routine helps runners run longer, recover faster, and reduce injury risk.
How to Start:
Begin with 2 days per week of full-body strength training.
Focus on compound movements like squats, deadlifts, lunges, and step-ups.
Use bodyweight or moderate resistance to build functional strength.
Mistake #2: Lifting Too Heavy (or Too Light)
The Problem:
Some runners avoid lifting weights entirely, relying only on bodyweight exercises. Others go too heavy, using maximum loads with poor form, leading to injury risk.
The Fix:
Use moderate resistance with proper form to build strength without unnecessary fatigue. Runners benefit most from higher reps (8-12) with controlled movements rather than heavy one-rep max lifts.
How to Find the Right Load:
Choose a weight where you can maintain form for 8-12 reps but still feel challenged.
Progress gradually—don’t rush to increase weight too soon.
Prioritize single-leg and functional movements over excessive heavy lifting.
Mistake #3: Ignoring Single-Leg & Stability Training
The Problem:
Running is a single-leg activity, yet many runners focus only on bilateral exercises (e.g., squats, leg presses) and neglect balance and stability work.
The Fix:
Incorporate single-leg exercises to strengthen hip stabilizers, improve stride efficiency, and prevent injuries.
Best Single-Leg Exercises for Runners:
Bulgarian Split Squats – Builds single-leg power and knee stability.
Single-Leg Deadlifts – Improves hamstring and glute activation.
Step-Ups – Enhances knee drive and running mechanics.
Mistake #4: Not Strengthening the Core Properly
The Problem:
Many runners do endless crunches but ignore deep core stability muscles that are essential for posture and running efficiency.
The Fix:
Focus on core endurance and stability exercises that translate directly to running.
Best Core Exercises for Runners:
Planks (Front & Side) – Builds anti-rotation stability for better posture.
Dead Bug Exercise – Improves core engagement without excessive movement.
Pallof Press – Enhances core strength under load, preventing excess twisting.
Pro Tip: Avoid momentum-based core exercises—focus on slow, controlled movements.
Mistake #5: Not Aligning Strength Training with Running Workouts
The Problem:
Some runners do heavy strength workouts before speed work or long runs, leading to fatigue, poor recovery, and increased injury risk.
The Fix:
Structure strength training around your running schedule for optimal results without compromising performance.
How to Structure Your Training Week:
Easy Run Days = Strength Training Days (Lower-Body or Full-Body)
Speed or Long Run Days = Light Core or Mobility Work
Rest Days = Recovery, Mobility, or Low-Impact Strength
Mistake #6: Not Prioritizing Recovery After Strength Work
The Problem:
Strength training causes muscle breakdown, and failing to recover properly leads to fatigue and slower running times.
The Fix:
After strength sessions, prioritize recovery techniques to allow muscles to rebuild and adapt.
Best Recovery Strategies:
Foam Rolling & Mobility Work – Loosens tight muscles post-lift.
Proper Nutrition – Fuel with protein & carbs after strength workouts.
Adequate Sleep & Hydration – Supports muscle repair and energy levels.
Pro Tip: If you feel sore or fatigued for multiple days, adjust your training load or add an extra recovery day.
Mistake #7: Sticking to the Same Routine Without Progression
The Problem:
Runners often repeat the same strength workouts for months without increasing resistance, reps, or complexity.
The Fix:
To see continuous improvements, gradually progress your training by adding:
More reps or sets (Progressive Overload)
Heavier resistance (as long as form stays solid)
More complex movements (like plyometrics and power drills)
Example Progression Plan:
Week 1-4: Bodyweight & Light Resistance
Week 5-8: Moderate Weight, Higher Reps
Week 9+: Heavier Loads, Plyometrics, More Dynamic Movements
Train Smarter, Run Stronger
Strength training is one of the most powerful tools for injury prevention, improved running form, and better endurance. By avoiding these common mistakes and following smart training principles, you’ll build a stronger, more resilient body that supports your running goals.
At Invictus Smart Performance, we design customized strength training programs for runners that enhance performance without compromising endurance.
Contact Us Today to get a personalized strength plan and take your running to the next level!
