How to Waste Time in the Gym as a Runner (3 Lifting Mistakes) - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of How to Waste Time in the Gym as a Runner (3 Lifting Mistakes) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

Avoid generic fitness classes (e.g., body‑pump, boot‑camp, CrossFit) because they contain too much cardio and lack progressive overload for runners.
Stop “lifting for endurance” (e.g., 3+ sets of 15+ reps). Running already provides the endurance stimulus; the gym should focus on strength, power, and injury‑prevention.
Don’t train like a bodybuilder. Split routines (chest day, leg day) waste time; runners should focus on compound, multi‑joint lifts in short, focused sessions.

Workout Example

- **Frequency:** 2‑3 sessions per week, 45‑60 min each.
- **Main lifts:** Squat, deadlift, bench press, overhead press, and pull‑up/row variation.
- **Sets & reps:** 3‑5 sets of 4‑6 reps at 80‑85 % of your 1‑RM for each lift.
- **Accessory work:** 2‑3 exercises (e.g., lunges, core, glute bridges) for 2‑3 sets of 8‑12 reps.
- **Rest:** 2‑3 min between sets for strength; keep total time under an hour.

Practical Tips

Keep workouts under 1 hour to avoid over‑training and fit easily into a running schedule.
Periodise your lifts: lighter, higher‑rep weeks for recovery, heavy weeks for strength peaks.
Use a timer or the Pacing app to log lift sessions and adjust loads based on how you feel on runs.

Closing Note: Give this runner‑focused strength routine a try and tweak the weights or reps to match your own paces in the Pacing app. You’ll save time, stay stronger, and run faster—good luck!