Three runs a week. Your shoes are ready by the door, your favourite routes are familiar, and running has become part of your routine.
That’s a good habit to have.
But here’s a question worth considering: Are you training only for your next run, or are you also keeping your body strong for everything running asks of it?
Running is excellent exercise. It challenges your cardiovascular system, works your legs and gets you moving. But running regularly doesn’t necessarily develop every kind of strength, balance and mobility your body needs.
The good news? You don’t need to become a gym enthusiast or add another five workouts to your week. A little complementary exercise can help round out your routine.
Running Makes You Fitter, But It Doesn’t Do Everything
When you run, your body repeats a relatively specific pattern of movement. Your legs propel you forward, your arms help maintain rhythm, and your trunk helps stabilize your body as you move.
Over time, regular running helps your body adapt to those demands.
However, the strength you develop is influenced by the activities you do. Running alone may not provide all the resistance or variety needed to maintain strength throughout your hips, upper body and other major muscle groups.
That’s worth thinking about, particularly if you want to keep running comfortably while also staying capable and active in everyday life.
1. Your Legs Need More Than Repetition
Running involves thousands of repeated steps. But strength training challenges your muscles in different ways from simply repeating your usual running stride.
Everyday activities such as climbing stairs, getting up from a low chair, carrying groceries or walking over uneven ground can place different demands on your muscles and balance.
What can help?
Consider adding simple strength exercises to your week. Depending on your current ability, these might include:
- Chair stands: Practise standing up from a sturdy chair and sitting down with control.
- Calf raises: Rise onto your toes and lower slowly, using a counter for support if needed.
- Supported step-ups: Use a low, stable step and a handrail or other secure support as appropriate.
Start with a comfortable level of effort and build gradually. The aim isn’t to exhaust your legs before your next run. It’s to give your muscles a different, useful challenge.
2. Don’t Forget Your Hips and Core
Your hips and trunk contribute to how you control your body as you run. They also help you manage everyday movements, from turning and reaching to carrying objects and getting up from the floor.
Running certainly involves these areas, but that doesn’t mean it challenges them in every way they need.
What can help?
Include some exercises that challenge your hips and trunk. Depending on your fitness and experience, options might include glute bridges, controlled standing leg movements or beginner-friendly core exercises.
Good technique matters more than rushing through repetitions. If an exercise causes pain or feels beyond your current ability, choose an easier variation or seek guidance from a qualified professional.
3. Your Upper Body Has a Role, Too
It’s easy to think of running as a leg-only activity. But your arms, shoulders, back and trunk all contribute to the movement and posture involved in running.
Beyond the running route, upper-body strength also matters for everyday tasks such as carrying bags, lifting objects and doing household activities.
What can help?
Simple resistance exercises can help you maintain strength throughout your upper body. Wall push-ups, resistance-band rows and other manageable exercises may be good starting points, depending on your abilities and available equipment.
You don’t need to lift heavy weights to begin building a more balanced routine. Start at an appropriate level and increase the challenge as you become more comfortable.
4. Mobility and Balance Deserve a Place in Your Routine
Strength is only part of the picture. You also need to move comfortably through the range of motion required by your activities and control your body as you shift your weight.
Mobility exercises can help you practise comfortable movement through your hips, ankles, shoulders and other joints. Balance exercises can challenge your ability to remain steady and controlled.
These abilities matter beyond running, too. They support the many different ways you move throughout the day.
What can help?
Try a few minutes of comfortable mobility work after an easy run or during a separate session. Controlled ankle movements, gentle hip mobility exercises and supported balance practice are possible options.
Keep the movements controlled and appropriate for your ability. Stretching and mobility work can be useful parts of a fitness routine, but they shouldn’t be treated as a guarantee against running injuries.
5. You Don’t Need to Add Another Running Day
If you’re already running three times a week, your first thought might be to add a fourth run to improve your fitness.
That may suit some training plans, but more running isn’t automatically the answer to every fitness goal.
If your aim is to complement your running with strength and mobility work, you can start without increasing your running mileage.
For example, you might begin with two short strength sessions on nonconsecutive days, adjusting the timing and workload to fit your running schedule and recovery needs. You could also include a little comfortable mobility work during the week.
Keep it manageable. A routine you can maintain is more useful than an ambitious schedule that leaves you tired, sore or frustrated.
What Might a More Balanced Week Look Like?
There isn’t one perfect schedule for every runner. Your age, experience, running goals, current fitness and recovery all matter.
But here’s one simple way to think about your week:
- Three running days: Continue with the routine that suits your current ability and goals.
- Two strength sessions: Work on major muscle groups using suitable body-weight exercises, resistance bands or weights.
- Short mobility sessions: Add comfortable movement where it fits naturally into your week.
- Recovery time: Allow yourself adequate rest and adjust your activity if fatigue or discomfort builds.
You can adapt this outline to suit your needs. If you’re new to strength training, begin with less and progress gradually. If you’re managing an injury or health condition, ask a qualified healthcare professional about an appropriate approach.
Keep Running. Give Your Body a Little More Support.
Running three times a week can be a valuable part of an active lifestyle. You don’t need to question that habit or replace it with something entirely different.
Instead, consider what else your body needs to support the activities you enjoy, both on the road or trail and in everyday life.
A little attention to strength, mobility and balance can help you build a more rounded fitness routine. And you may find that those additional sessions become just as much a part of your weekly rhythm as lacing up your running shoes.
If you’d like a more structured approach to sport-specific exercise, read our review of the Dynamic Runner program from Dynamic Athletics to learn more about what it offers.
READ OUR REVIEW OF THE DYNAMIC RUNNER PROGRAM FROM DYNAMIC ATHLETICS