Runners have a rare opportunity right now to set the foundation for their strongest and most effective race training cycles in 2026. This moment is not about piling on more miles. Instead, it’s about intentionally scaling back running and prioritizing strength training during the offseason—a period when no race is immediately approaching. Shifting focus during this phase allows the body to adapt, rebuild, and grow stronger in ways that directly support future performance. By using the offseason strategically, runners can return to structured training healthier, more powerful, and better prepared to handle higher workloads.
Why an Offseason Matters for Runners
An offseason is an essential but often overlooked part of long-term running development. Heather Milton, CSCS, exercise physiologist supervisor at NYU Langone’s Sports Performance Center, explains that while running should dominate in-season training, the offseason is the ideal time to shift the primary focus to strength work. This change allows runners to make meaningful physical adaptations that are difficult to achieve during heavy mileage phases. Strength-focused training in the offseason helps improve durability, reduce injury risk, and enhance performance once structured running resumes. Rather than stepping away from training, runners are simply redirecting their efforts toward building a stronger foundation.
How Strength Training Priorities Change Outside Race Season
According to Samantha Rothberg, CSCS, runners should not view themselves as strictly endurance or strength athletes. Instead, the offseason is when the training script flips. During race preparation, gym sessions typically emphasize muscular endurance with lighter weights and higher repetitions to minimize stress and preserve energy for running workouts. In contrast, the offseason allows for heavier lifting and lower repetitions. This approach places greater emphasis on strength development without compromising run quality, since running intensity is reduced. The result is a more balanced athlete who can return to race training stronger and more resilient.
The Primary Goals of Offseason Strength Work
Heavier lifting during the offseason leads to important physiological adaptations. Rothberg explains that it enhances neuromuscular efficiency, improves force production, and strengthens tendons and ligaments. These changes help protect the body when mileage increases again. Milton adds that heavy lifting builds a strong “pillar” of stability, supporting better running economy, efficiency, and biomechanics. Beyond physical benefits, offseason strength training also offers mental relief. It allows runners to step away from rigid endurance routines, explore different movements, and stay engaged and motivated during a lower-pressure phase of training.
I Asked ChatGPT to Design a Beginner Workout Plan and It Unexpectedly Motivated Me to Start Training
Why Heavy, Total-Body Lifting Is Ideal Right Now
While starting with bodyweight or lighter resistance is appropriate, both experts stress the importance of gradually progressing to heavier weights with fewer repetitions. This method improves lean mass quality, meaning muscles and bones become better equipped to tolerate running’s repetitive impact. A range of six to eight reps is considered optimal. Milton recommends using “reps in reserve” to gauge intensity—finishing each set feeling capable of only one or two more reps. This typically corresponds to about 70–80% of maximum effort, similar to the perceived intensity of a hard track workout.
Key Exercises and Movement Patterns to Include
Effective offseason programs should cover all major movement patterns, including pushes, pulls, squats, and hinges. Exercises such as chest presses, rows, squats, and deadlifts address the joints most involved in running—hips, knees, and ankles—while also supporting daily movement. Upper-body training plays a role in running efficiency by helping maintain forward lean and minimizing wasted lateral motion. Core stability is equally important, with exercises like planks, side planks, dead bugs, Pallof presses, and Russian twists helping reinforce control and posture.
The Importance of Unilateral and Plyometric Training
Rothberg emphasizes that unilateral exercises are essential for runners, since running itself loads one side of the body at a time. Movements such as Bulgarian split squats and bird dogs help address imbalances and improve coordination. She also encourages incorporating plyometrics, including box jumps, during the offseason. These explosive movements build power and elasticity, qualities that can later translate into improved speed and efficiency when race training resumes.
How Often Runners Should Strength Train in the Offseason
While experienced athletes may strength train up to six days per week, most runners benefit from two to three sessions weekly, especially if they continue running. Both Milton and Rothberg commonly program three strength days during the offseason. Total-body workouts are preferred because they are time-efficient and reduce excessive fatigue in any one area. When combining running and lifting on the same day, lifting should come first, and intense run sessions—such as hills—should be scheduled carefully around heavy lower-body lifts.
Managing Soreness and Progressing Safely
Initial muscle soreness is common when beginning or intensifying strength training, but Rothberg notes this typically fades after the first few sessions. Soreness does not equal effectiveness; it simply signals that the body is adapting to something new. Consistency matters more than variety, so runners should avoid frequently changing programs. Gradual progression is key: increasing weights weekly by 2.5–5 pounds for upper-body exercises and 5–10 pounds for lower-body lifts. Proper form remains the top priority, particularly as loads increase and fatigue sets in.
How to Structure These Offseason Strength Workouts
These workouts are designed to be completed over four to six weeks before transitioning back to run-focused training. They are intended for runners who already have some experience with strength training. Each week, complete the listed workouts with at least one rest day between sessions. For three weekly sessions, alternate workouts in an ABA and BAB pattern. Exercises within each group should be performed back to back without rest, followed by a two- to three-minute recovery before repeating sets. Main lifts also require two to three minutes of rest between rounds.
Psychology Says People Raised in the 60s and 70s Share 8 Traits That Signal Emotional Resilience
