Strength and other movement

Running doesn't need to take over everything else you enjoy.

You may like swimming, cycling, lifting weights, playing a team sport, or getting outside in a different way. Those activities can have their own place in your life. They don't all need to justify themselves as ways to become a better runner.

The practical question is how they fit together.

Give each activity a purpose

Are you cycling to get to work, going for an easy social ride, or spending the morning pushing hard on hills? Calling all three "cycling" misses a fairly useful distinction.

The same goes for the gym. A demanding strength session is part of the week's work, even when the running plan shows a blank space that day.

Write everything in one place before deciding there's room for more. Include the activity you do for enjoyment as well as anything you've added for training.

Back in July 2013, I wrote about going to the gym for cross-training and still hating the plank hold. Apparently it was going to be mine, all mine, one day. You can take an activity seriously without pretending to love every part of it.

You can also choose activities you actually enjoy, instead of filling the week with things you think a runner ought to do.

Get help where you need it

Strength work should fit your experience, technique, health, and goals. An internet list can't see how you're doing an exercise or know which adaptations you need.

If you're new to it, unsure about technique, or need an adapted approach, ask a suitably qualified exercise professional. Rehabilitation after injury belongs with the clinician managing it. There's no universal workout hidden at the end of this article.

Allow the week to add up

A hard football match on Saturday and a long run on Sunday make a different weekend from either one on its own. If both matter to you, consider the combined demand and room to recover. You may need to move something or choose which matters most that week.

A rest day doesn't require replacement exercise. Make room for recovery can help you see the whole week before you add another session.

Put your next week on one page. Mark what will be demanding for you, and make room around it. The useful mix is one you can actually live with.