Slacking On Your Strength?

Happy almost fall running season! 🍂🎃

For most long distance runners, September and October will be the peak weaks of training before the Big Event! Meaning that your mileage increases for your runs, which often comes with less energy, time and motivation to lift those weights.

Here's some tips to stay consistent so that you continue to reduce injury risk. Remember, it doesn't have to be ALL or NOTHING.

Even some strength training at modified intensity will help you reach your goals compared to none at all.

Side note: this is exactly why I stress strength training so much in the off season. Remember "Summer of Strength"? That's because the more resiliency you build up in the summer and winter training months outside of peak weaks can help reduce injuries if you stray from consistent strength the month or two before your goal race.

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What to Do if Your Strength Training Is Slipping in Frequency

It happens to most of us. The point is not to berate yourself or pretend it’s not happening. Training cycles are demanding, and sometimes strength work slips through the cracks. The key is to recognize it, adjust, and set actionable, realistic goals that fit your current season.

1. Make Attainable, Realistic Goals

• Work with the time you have. Even 10–15 minutes a day can go a long way.

• Stack your habits. Already dressed for a run? Add strength before or after so you don't need to pluck up the motivation to work out again.

• Plan it out. Be specific: “I will do 15 minutes of strength on Wednesdays right before my run.”

• Add accountability. Tell a friend, or better yet, invite them to join you.

2. Keep Sessions Short and Efficient

• 15–20 minutes, 2x/week is enough to maintain strength during peak mileage.

• Focus on compound movements (squats, lunges, deadlifts, push-ups, rows).

• Skip complicated programming—stick with moves that hit the big muscle groups and support your running mechanics.

3. Shift Your Mindset to Maintenance Mode

• Now is not the time to increase weights, sets, or reps.

• Think of strength as insurance to support joints, tendons, and muscles so you stay healthy through race day.

• The goal isn’t to “bulk up” but to stay durable and healthy up until race day.

4. If You’re Having Pain…

• Strength training becomes even more essential if you’re dealing with pain. In fact, it’s what helps keep you running.

• Modify your approach:

  • Use the first half of your session to target your specific pain area.

  • If you haven’t been strength training at all, start small: a 5–10 minute warm-up routine for your painful area before runs.

• And remember: don’t push through pain higher than 3/10 during or after your runs.

👉 Want a personalized plan to address your injury while still training? Apply to my Return to Run Program, and I’ll create a tailored strength and run training plan to help you reach your goals without losing momentum.

5. Key Takeaways 

• ✅ Some strength > no strength. Even short sessions protect your body.

• ✅ Maintenance > gains. Peak mileage isn’t the time to chase PRs in the gym.

• ✅ Plan small & specific. Tie strength to runs, set micro-goals, and make it automatic.

• ✅ Pain = focus. Address it with targeted strength, don’t ignore it.

• ✅ Consistency wins. 15 minutes twice a week beats nothing at all.

Questions about this topic? Reply to this email and we can talk more about it. 

 ➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.

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