Running, Lifting, Stretching…What is the Best Schedule?

One of the biggest misconceptions I see in the running world is that there’s only one “right way” (always “hard days hard”) to combine strength training and stretching with your runs. The truth? There are multiple ways that work. Let’s start with the intention of strength training because our intentions will shape how we structure our schedule.

If your goal is durability and injury prevention, your strength plan will look different than if you’re chasing speed or power. Getting clear on why you’re lifting helps determine how you pair it with your runs.

If your goal is durability and injury prevention, your strength plan will look different than if you’re chasing speed or power. Getting clear on why you’re lifting helps determine how you pair it with your runs.

If you’re looking for a simple science-backed simple flow, here’s a proven structure:

1. Dynamic Stretch First

Dynamic stretching = movement-based prep. Think leg swings, walking lunges, skips, and hip openers. Research shows dynamic stretches help increase blood flow, improve mobility, and fire up your neuromuscular system for the work ahead.

Static stretching before a run can temporarily reduce muscle power and efficiency. Save those long holds for later.

2. Run Second

Your run is the main event. Whether it’s easy mileage or a hard workout, you want to tackle it with fresh legs and good form. Running first ensures your energy is directed where it matters most.

3. Lift Third

Strength training after your run builds resilience without interfering with run performance. Studies support the “hard days hard, easy days easy” principle—pairing lifting with a run day allows you to keep recovery days truly easy.

• Marathoners often benefit from lifting on run days to protect recovery.

• *Note on two workouts a day: I recognize not everyone’s daily schedule allots for 2 a days. Here's I would approach this: strength training day before your key run workout then full recovery following day as DOMS typcially is at its peak 48 hours after intensity. Do you can get away with a heavier lift 24 hours before a key training run as long as you don’t go balls to the wall on effort and try to blow out your 1REP max.

• 5K/10K runners may get more flexibility, sometimes lifting on a non-run day if schedules allow.

4. Static Stretch Last (Optional)

Static stretching—those longer holds—are best saved for after running and lifting. They can help improve flexibility, down-regulate your nervous system, and promote relaxation. But research is mixed on whether they’re essential for recovery. Consider them optional, especially if you already do mobility work or yoga.

Key Takeaways

• Dynamic stretch = warm up.

• Run = priority.

• Lift = durability builder.

• Static stretch = optional recovery tool.

At the end of the day, the “best” order is the one you can do consistently while maintaining good form and leaving room for recovery.

Ready to Go Deeper?

Balancing strength with your running doesn’t have to be a guessing game. On our Team Rogue Runner calls, Annie from AntiFragile Physical Therapy shared a full breakdown on what it really takes to stay injury-free as a runner—including how to balance lifting with mileage and a simple test to know if you’re ready to return to sport after injury.

By joining my email list, you’ll get:

• Replay access to that team call with Annie

• A free Hip Health PDF + video to keep you moving well

• Ongoing coaching insights to help you train smarter, not harder

👉 Click here to join the list and get access today.