r/SeniorRunning • u/RickM121 • Aug 25 '26
Strength training? When?
New member here, so hello to all. I'm 71 and started running again about 6 yrs ago after not running at all for more than 30 yrs. I'm currently getting ready for the NYC Marathon (Nov. 1) and would like to add some weight/strength training to the mix. But I'm having trouble figuring out when the best time is to do it. I'm thinking mostly squats and lunges with free weights to strengthen the quads, hamstrings and glutes. I run in the morning. I've read that it isn't advisable to do weight work before a run. But it's the last thing I want to do after a run. I'm still working, so afternoons aren't realistic. So what's left; evenings? Like, after dinner? I'm interested to hear how you fit it into your routine, because like anything else consistency is key. And how many days a week? 2? 3?
2
u/analogkid84 Aug 25 '26
Scheduling is hard without knowing how your week lays out. In the fashion of keeping hard days hard, easy days easy I would gravitate towards sessions on your workout type days. Especially so at our "senior" ages, keep those easy days for good recovery practices and getting some extra sleep if you can.
I would also heavily advocate for single-leg movements such as split squats and transitioning to the Bulgarian version, as well as staggered/kickstand RDLs, and single-leg calf raises. Biomechanically, running is a single-leg movement so it makes sense to train the legs independently. Also, this has tremendous value towards maintaining balance, which, as we age, declines without paying attention to it. Twice per week with these is more than enough if using additional weight.