How many days a week should I work out? 4 game-changing workout routines

“How many days a week should I work out?”

This is a common question from runners looking to improve their strength and build muscle.

There’s no doubt that strength training has many benefits for runners.

Unfortunately, the injury rate in the running community remains pretty high – with common overuse injuries like runner’s knee and IT band syndrome being the bane of many runner’s lives.

Strength training is one of the best ways to dramatically reduce the risk of injury.

So how many days a week should you be working out, and what are the best workouts to build muscle and lose weight?

In this guide we’ll explore:

Benefits of strength training for runners
Which strength exercises should I do as a runner?
How many days a week should I work out?
How many days a week should I work out to build muscle?
How many days a week should I work out to lose weight?
4 game-changing workout routines for runners

Ready?

Let’s get going!

Benefits of strength training for runners

Strength training is important for runners on so many levels.

You may be wondering: “What is strength training?”

Essentially, it’s exercise that involves the use of resistance – either in the form of your own bodyweight or weights like dumbbells or kettlebells.

From reducing the risk of injury to improving your running form, strength training can help you become a stronger, faster and more efficient runner.

According to a 2012 study, resistance training may promote bone development, with studies showing 1% to 3% in bone mineral density.

Adding that resistance training may be effective for reducing low back pain and easing symptoms of arthritis and fibromyalgia, and has been shown to reverse specific ageing factors in skeletal muscle.

Here are the benefits of strength training:

Reduces the risk of common running like runner’s knee and IT band syndrome.
Improves running form.
Improves running performance and efficiency.
Improves all round fitness.
Builds skeletal muscle.
Improves bone density.
Boosts self-confidence and self-esteem.

Which strength exercises should I do as a runner?

Your workouts should focus on the following types of strength exercises:

All body exercises
Unilateral exercises
Core exercises

Remember: strength training should complement your running and not replace it entirely.

The key takeaway? You still need to be running each week to maintain your aerobic fitness levels.

Here is a breakdown of each exercise type:

All body exercises

All body exercises (also known as compound exercises) are movements that incorporate your entire body.

Some or all of your muscle groups in your arms, legs, upper body and core are used in these types of movements.

All body exercises include:

Squats
Lunges
Deadlift
Pull ups
Push ups

Not only are compound exercises an efficient use of time, they allow you work more muscles and build greater strength.

They also help to burn more calories and improve muscular coordination.

Unilateral exercises

Unilateral exercises involve only one side of your body when performing movement.

Some sample unilateral exercises for runners include:

Side lunge
Forward lunge
Box step up
Single leg deadlift
Jump split squat
Single arm chest press

Running is an unilateral form of movement.

In other words, your legs and arms are moving independently of one another, supporting your body and propelling you forward.

Unilateral exercises help to correct muscle imbalances, help with injury prevention and aid rehabilitation.

Core exercises

A strong core is important for all runners, but especially distance runners.

Core strength allows your muscles in your trunk to work together more effectively.

The goal is to work as effectively as possible so you expend less energy when you run.

If you have a weak core, you’re more likely for example to hunch over when you get tired on a long run which can negatively impact your running form and lead to injury.

Your abdomen, pelvis, hips and lower back are all part of your core.

Some good core exercises for runners include:

Plank
Bicycle crunches
Mountain climbers
Windshield wipers
Deadbug
Leg raises

How many days a week should I work out?

The amount of strength training you do each week will depend on the extent of your running and your fitness goals.

Simply put, the more running you are doing, the more you need to focus on your strength.

To really see benefits it’s recommended you do between 1 to 3 workout sessions per week depending on the amount of miles you’re putting in each week.

If you’re a beginner runner running 1 to 3 times a week, aim to do at least one workout session per week.
If you’re a more experienced runner running between 1 to 4 times a week, aim to do 1 to 3 workout sessions per week.

No matter your running experience it’s important you build rest days into your weekly routine, especially if you’re starting out, so remember to include these too!

How many days a week should I work out to build muscle?

Many runners think that they will become too bulky if they do strength training.

The truth is, running will only go so far if you’re looking to build muscle.

Granted, activities like interval training and hill sprints do help to build leg muscle.

However long distance running can inhibit muscle growth.

This is why it’s even more important for distance runners to complement their running with strength training to prevent muscle loss.

So if you are looking to build muscle, aim to include 1 to 3 strength training sessions in your routine each week.

How many days a week should I work out to lose weight?

If your goal is to lose weight, then mixing cardio with strength training is a great way to shed the pounds and burn calories.

That said, there’s no right or wrong answer when it comes to losing weight.

What we do know is that high intensity training is one of the best ways to burn calories and lose weight.

However this doesn’t mean you should be doing high intensity training all the time.

Make sure you combine high intensity training like HIIT or interval training with low intensity training like easy steady runs to avoid burnout.

A happy medium is to do 2 to 3 cardio sessions and 1 to 3 strength training sessions each week.

The total amount of sessions you do each week will depend on your fitness levels and weight loss goals.

4 game-changing workout routines for runners

Now you know the answer to: “How many days a week should I work out?” – hopefully you have a better idea of what is best for you.

Here are 4 game-changing workout routines for runners to get you started.

#1 Beginner workout routine

Best for runners who started running and have been running for at least a month.

Monday – Easy run
Tuesday – Rest day
Wednesday – Easy run
Thursday – Rest day
Friday – 45 minute strength training session
Saturday – Rest day
Sunday – Long run

#2 Novice workout routine

Best for runners who have been running for at least 6 months.

Monday – Easy run
Tuesday – 30 minute strength training session
Wednesday – Rest day
Thursday – Easy run
Friday – 30 minute strength training session
Saturday – Rest day
Sunday – Long run

#3 Intermediate workout routine

Best for runners who have been running for at least two years.

Monday – Rest day
Tuesday – Easy run + 30-45 minute strength training session
Wednesday – Speed training
Thursday – Easy run + 30-45 minute strength training session
Friday – Easy run
Saturday – Rest day
Sunday – Long run

#4 Advanced workout routine

Best for runners who have been running for over five years.

Monday – Rest day
Tuesday – Easy run + 45 minute strength training session
Wednesday – Speed training
Thursday – Easy run + 45 minute strength training session
Friday – Easy run
Saturday – Rest day
Sunday – Long run

About
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Caroline Geoghegan

Caroline is the founder of Run With Caroline. She is a UK Athletics qualified Run Leader, Run Coach, and Level 3 NASM certified Personal Trainer and has helped hundreds of women to start their running journey and reach their running goals. Caroline began her own running journey in 2008 and since then has gone on to run numerous 5k races, 10k races and half marathons. Based in Cambridge, UK, she actively engages with her local community to support women in starting their running journeys and fostering a passion for running. Beyond running, you'll often find Caroline writing and eating chocolate.

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