Many people believe that running and strength training don’t work together. Runners often avoid lifting weights, because they are afraid of gaining too much muscle and strength; athletes sometimes think that running will negatively affect their strength. However, my experience shows that these two forms of training can complement each other perfectly. 

For the past four years, I have been training powerlifting regularly, and about a year ago I decided to start running consistently. At first, I was unsure whether combining these activities was a good idea. Fortunately, I work with a coach, and together we created a training plan that allows me to develop both strength and endurance. One of the biggest advantages of this approach is that it has made me a more complete athlete. Strength training has helped me build strong muscles and improve my overall physical performance, while running has significantly improved my cardiovascular fitness and endurance. Because my training program is carefully planned, I can recover properly and continue progressing in both disciplines.

The results have been very satisfying. My current powerlifting numbers are a 135 kg deadlift, a 107.5 kg squat, and a 67.5 kg bench press. At the same time, I am able to maintain an average running pace below 6:00 minutes per kilometre. These results prove that it is possible to be both strong and reasonably fast when training is structured correctly.

Another major benefit is injury prevention. Strength training has strengthened many muscle groups that support my body while running. Strong legs, glutes, and core muscles help me maintain a good running form and reduce the risk of injuries. Since I started combining both types of training, I have felt more resilient and physically balanced.

Of course, balancing running and strength training requires discipline. Recovery is just as important as the workouts. Getting enough sleep, eating a balanced diet, and listening to my body’s signals are important parts of my daily routine. Without proper recovery, it would be difficult to perform well in both areas.

What I enjoy most about this combination is the variety. Every week includes different challenges, which keeps training interesting and helps me stay motivated. Some days I focus more on lifting heavy weights, while on others I work on improving my running performance. This variety helps me stay consistent.

In conclusion, combining running and strength training was one of the best decisions for my fitness journey. Thanks to the training plan developed with my coach, I have achieved strong powerlifting results while maintaining a solid running pace. Moreover, I feel healthier, stronger, and less prone to injuries. My experience shows that, with proper planning, it is possible to successfully combine running and strength training.

💪 HEADER PHOTO: Photo by Anete Lusina taken from Pexels: LINK

💪🏋️‍♀️🏃‍♀️2025/2026 ©  Iga Hoffmann 3 rok,  Języki obce w mediach i biznesie,   Akademia Nauk Stosowanych w Koninie