If You Could Only Lift One Day Per Week as a Runner, Here's Exactly What I'd Do
One of the biggest misconceptions in fitness is that you need to spend hours in the gym to become a better runner.
You don't.
Would I love for every runner to strength train three days per week?
Absolutely.
But life gets busy.
Work, kids, travel, and everything else often leave us with one simple question:
"If I only have time to lift once a week, what's the best workout?"
If I had to choose just one lifting session every week, this is exactly what I'd do.
Why Strength Training Matters for Runners
Running builds cardiovascular fitness.
Strength training builds the engine that allows you to use that fitness efficiently.
Research consistently shows that runners who strength train can improve:
Running economy
Sprint speed
Hill running
Fatigue resistance
Power
Bone density
Injury resilience
The goal isn't to become a bodybuilder.
The goal is to become a stronger, more durable runner.
Don't Chase Variety Every Week
One of the biggest mistakes I see is runners doing a completely different workout every time they walk into the gym.
Monday might be a random YouTube workout.
Next week it's a bootcamp.
The week after that it's circuit training.
While any movement is better than none, random workouts make it difficult to measure progress.
Strength comes from progressive overload.
That means gradually asking your muscles to do a little more over time by increasing weight, repetitions, or improving technique.
You can't progressively overload if you're constantly changing exercises.
The best program is often the boring one you stick with.
My One-Day Full Body Workout for Runners
If I only had one day each week, I'd prioritize compound movements that provide the greatest benefit for running performance.
1. Barbell Hip Thrust
3-4 sets of 8-12 reps
The glutes are one of the primary drivers of running.
Stronger glutes help produce more power while reducing unnecessary stress on the knees and lower back.
2. Romanian Deadlift
3 sets of 8-10 reps
This develops the hamstrings and posterior chain, both of which are essential for stride power and injury prevention.
3. Walking Lunges
3 sets of 10 steps per leg
Running is essentially a series of single-leg movements.
Lunges improve balance, stability, and strength in each leg individually.
4. Wide-Grip Lat Pulldown
3 sets of 10-12 reps
Your upper body matters more than many runners realize.
Strong lats help maintain posture and efficient arm swing, especially during long runs when fatigue sets in.
5. Lateral Raises
3 sets of 12-15 reps
While shoulders don't propel you forward, improved shoulder endurance helps maintain relaxed, efficient running form over longer distances.
6. Plank
3 rounds of 30-60 seconds
Your core transfers force between your upper and lower body.
A stable core reduces wasted movement with every stride.
Should You Lift Before or After Running?
If your goal is improving running performance, prioritize your run when it's the most important workout of the day.
If your run is easy, lifting afterward is usually fine.
If it's a hard interval workout or long run, consider separating the sessions by several hours or lifting on another day if possible.
What About Heavy Weights?
Don't be afraid to lift challenging weights.
Many runners worry they'll become bulky or slow.
In reality, building significant muscle mass requires a combination of high training volume, a calorie surplus, and consistent bodybuilding-style training.
Most runners lifting one to three days per week will gain strength long before they gain noticeable size.
Stronger muscles can produce more force with less effort, which improves running economy.
If You Have More Time...
An ideal weekly schedule might look like this:
Monday: Easy Run
Tuesday: Strength
Wednesday: Speed Workout
Thursday: Strength
Friday: Recovery Run
Saturday: Long Run
Sunday: Strength or Rest
But if all you can manage is one lifting session...
Make it count.
The Biggest Lesson
Don't spend months looking for the perfect workout.
Pick a proven program.
Stick with it.
Track your lifts.
Get a little stronger each month.
Those small improvements compound over time, and your running will thank you for it.
Remember:
Consistency beats variety almost every time.
Need Help Building a Running Plan?
At EasyMoose Running Company, we provide FREE personalized training plans that combine running, strength training, and recovery for runners and walkers of every fitness level.
Whether you're preparing for your first 5K or chasing a new personal best, we'll help you build a plan that fits your schedule and your goals.