Should I lift before or after my run?

Lift on your hard running days rather than your easy ones, so your easy days stay genuinely easy. If you run and lift on the same day, prioritise whichever quality matters most that day first. Most runners do their priority run, then strength later, or lift after an easy or interval session.

Can I start strength training in Vancouver if I have never lifted before?

Absolutely, and it is worth doing with coaching so you learn the movements safely. At CrossFit BC in Olympic Village we coach runners through strength work every week, and your first three classes are free so you can feel the difference before committing to anything.

Strength Training for Runners Vancouver

Strength Training for Runners Vancouver from CrossFit BC. A Vancouver coach's guide to strength training for runners: the lifts that prevent injury, build speed, and a simple 2-day plan that fits around your…

Written by:: Stephen Tyler, Director of Coaching · CrossFit BC
Section:: Training
Reading time:: 11 min
Topics:: strength training for runners, strength, running, run club, hybrid training, injury prevention
Published:: Saturday, June 27, 2026
Last updated:: Sunday, July 12, 2026

Strength Training for Runners: The Missing Half of Your Mileage

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How many days a week should a runner strength train?

For most runners, two sessions of 30 to 45 minutes per week is the sweet spot. It is enough to build real strength and durability without cutting into the energy you need for quality running. During a heavy race-prep block you can drop to a single maintenance session, and in the off-season you can push strength hardest.

Will lifting weights make me a slower runner?

No. The research points the other way: heavy, low-rep strength training improves running economy, meaning you burn less energy to hold the same pace. Building enough muscle to slow you down takes years of high-volume, size-focused training and a calorie surplus, which is the opposite of what a runner is doing.

What exercises are most important for runners?

A short list does most of the work: a squat variation, a hip hinge or deadlift, a single-leg movement like a split squat or lunge, calf raises, and some anti-rotation trunk work such as loaded carries. Single-leg strength matters most because running itself is a single-leg sport.