Get Faster and Build Muscle With This Summer Lift-Run Plan

Get Faster and Build Muscle With This Summer Lift-Run Plan

Running and weight training have an uneasy relationship. Pavement pounders are loath to lift heavy, fearing weight gains will slow them down—even if they’re adding muscle. That’s a strategic error.

“For runners, dedicated strength work can help with maintaining proper mechanics, especially when they begin to fatigue,” says Terra Castro, founder of Detroit Body Garage and a former professional triathlete. “Having a powerful arm drive helps when legs get tired. And without a strong core, posture suffers.” Run coaches have long recommended bodyweight strength moves like squats, lunges, and bridges to bolster glutes, hamstrings, and leg muscles to fend off injury. But it might be time to go heavy.

To that end, Castro created a lower body- and core-focused training plan that’s more challenging than the usual set of lunges and squats often prescribed to runners. Gym rats should try … Read the rest