Strength Training for Runners: The Minimum Effective Dose

Strength training does not make you slower. It makes you more durable, more economical, and less injury-prone. The evidence is now overwhelming.

The minimum dose

Two sessions a week, 30 to 45 minutes, focused on heavy compound lifts. Squat, deadlift, single-leg variations, calf raises, core.

When to do it

After your hard run on the same day, not before it. Or on a true off-day. Never the day before a quality session.