Running for Strength Athletes: A Beginner’s Guide That Won’t Ruin Your Knees or PRs

Introduction

As a lifter, being able to run a few kilometres comfortably isn’t just good conditioning - it’s a basic human ability. Just like being able to do a pull-up, pick heavy things up, etc.

Many lifters avoid running out of fear it’ll kill their gains, or wreck their knees. Maybe you tried it before and had this experience, or heard about it from someone else.

After 4 years of balancing running with strength training, and helping other lifters do the same, I’ve found a way to get the benefits of both without burning out or getting hurt. I'm by no means a great runner, but I can go out a couple times a week and do a few km without it taking away from my squats and deadlifts. Here’s how I approach it.

I think there are a few considerations that are fairly specific to lifters:

1. We are generally heavier than most running beginners

2. We have to juggle running with other hard lower body training

3. We have a strength base that allows us to endure more than we should

   
   

This leads to lifters doing a few things that put them in a precarious position for injury risk. Generally they try to do too much too soon, and end up with an injury in the first few weeks.

Here are the main principles I use for any beginner lifters getting into running:

Start 'too easy'

This is no different to how people should start with lifting. Where running differs, is that you are never going to 'fail a rep' like you can on a strength exercise. You can always take another step, and with that comes the risk of exposing your knees, ankles, feet etc. to too much load.

I recommend that most lifters start with 1-2 runs per week. It's generally best to start with intervals of run/walk for 10-15 minutes. If your shins or any other joint starts giving you grief, STOP RUNNING AND WALK. I can't emphasise this enough. There is no rushing the initial few weeks needed for your lower limb to become conditioned to the impact of running. Trying to rush this does not get you there faster, it just gives you shin splints, calf strains etc.

Progress slowly

In the beginning, all you should care about is gradually making more and more of that 10-15 minute workout be running. When you can eventually run for the full time period, you are good to start making small increases. I recommend no more than a 5-10% increase in distance or pace per week.

Different goals for different sessions

Just like in lifting, you should have variation in your volume and intensity to target different adaptations and avoid injury. If you are doing more than one session a week, I recommend making one speed focused, and one that's distance focused. I will usually make the speed focused session about 50% of the distance of the longer one.

For example, if your 'long run' is 3km, make the second workout about 1.5km (aiming to do it at a faster pace).

I don't recommend adding a 3rd session unless you are experiencing a sustained plateau in your progress, as you want to get the minimum effective dose that will cause minimal

interference with your lifting.

Keep the goal the goal

As you get better at running, you will have to decide what your priority is in any given 'season' of training. If you really want to maximise your lifting, you will need to be okay with your running going to maintenance for a few months. Likewise, a concerted effort to increase running performance may mean your squat and deadlift stick at where they're at for a while.

This is an unavoidable truth of training: when everything is a priority, nothing is. Pick your battles.

Final thoughts

By taking a smart and patient approach like this, you will minimise risk of injury and tanking your lifts. There will probably be some noticeable effect on your lifts in the beginning, but that will pass in time. I managed my best squat (200kg) and deadlift (227.5kg) ever while running twice a week for about 10km total. A former client of even managed a half marathon while also being able to deadlift 200kg.

If you want a personalised plan that helps you get stronger, build muscle, and run without pain - book in a coaching consult.