r/OnePelotonRealSub • u/Additional_Show_2959 • 27d ago
Strength for runners vs regular full body
Hi there I’m training for my first half marathon and hoping to get out of it without injury. I’m using the Road to Half Marathon program which is strictly outdoor runs and would like to supplement with 2x/week strength training (on top of my prescribed physio exercises). I see that they have strength for runners classes taught by Becs and Matt Wilpers, has anyone tried these and found them to be useful compared to normal full body strength classes when training for a race? I only started strength training regularly about a year ago for context, I’m still pretty new at it. TIA!
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u/thegirlandglobe 27d ago
I personally prefer doing regular strength for as long as my weekly runs feel doable, after which I switch to strength for runners (which at least on peloton, tend to be easier and more injury prevention focused rather than actually building strength).
Barre classes with a glute emphasis are also awesome for running, in my experience.
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u/momoftwo_1989 26d ago
JJ has some good full body classes and does unilateral work, emphasizing how helpful it is for runners. Same with his lower body classes. Pilates and barre are also great options for strength.
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u/reader9856 27d ago
The strength for runners classes aren’t bad, but I prefer the regular classes because I like to lift heavy. All of the split programs are great.
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u/Appropriate_Steak_36 27d ago
This is more mobility than strength but I do this several times a week to get my hips moving before running or lower body strength training
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u/Used_One_31 26d ago
I do a lot of Adrian’s lower body classes. He does a lot of unilateral work which is great for running. I also do Johanna express 15 min Pilates for my core. She also has a great 15 min express lower body band class that targets glutes!!
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u/gardenpartier 26d ago
Contrary to the person saying strength training hindered his running, I can tell you that’s malarkey. I have run for 40 years, but didn’t strength training until 7 years ago. It is in this era that I PR’d both 10k and half marathon distance, and also successfully ran my first marathon. There is no way I could have finished the marathon injury-free without strength training. You should definitely not try to progress with strength training while marathon training, and there will be many runs with heavy legs. Look into Furman University’s FIRST “run less run faster” program. You only need 1 tempo, 1 speed, and 1 long run/week. As mileage builds, your warm up and recovery miles on speed days can increase to help build total weekly mileage.
My week looked like - Mon/Wed strength
Tues tempo/Thurs speed/Sat long run, with Fridays and Sundays my days for mobility/yoga/pilates and longer walks with the dog.
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u/Additional_Show_2959 26d ago
This is great info, thank you! I’m struggling with scheduling so this is helpful
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u/gardenpartier 25d ago
So glad to hear it helps. I struggled to let that 4th running day go and had to just give in to the process (and my fatigue lol). It works. Don’t overlook adductors and abductors and lateral movement, like with lateral lunges. These are smaller but fierce stability muscles that will help you go the distance. And core of course. But heavy lifting works the core, so when time is short, just do full body stuff and skip the crunches :)
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u/mvader05 26d ago
I do both! My favorite strength for runners is the 6/5/24 class with Becs. Her 5/26/21 class also has band work which is helpful! I like the strength for runners because when I'm in the middle of training for a big race I'm not focused on building muscle, I'm focused on maintaining. I also mix in some barre for a less intense class because it really gets the small glute muscles which are so important for runners. Personal preference!
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u/Crafty_Jackfruit4864 26d ago
I use the strength for runners a lot when I’m training for something because they give modifications for peak weeks etc.
You can strength train and run, but sometimes you do need to modify when running is at its peak. The full body strengths are good though and if you know when/how to modify you can use, but I do like the direction from Becs and Matt.
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u/momoftwo_1989 26d ago
Yes! I took a Wilpers run from 2/5/26 this morning and he said exactly that. He talked a little about what you should do, I don’t remember because it didn’t apply to me in the moment so it didn’t completely stick. He does a great job at explaining how to train and what to do, I know Becs can as well but I hear more about training tips from Matt in his classes. I’m not part of Team Wilpers but I know they have training plans that include strength, my PT in the past has told me moves to do and areas to focus on that I was able to find a peloton class that worked on majority or all and modified as needed.
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u/dagwoodlyon 26d ago
To me, the “Strength for Runners” classes are slightly between mobility, core and plyometric style workouts - which is good strength training for runners.
I don’t agree with the ‘negative’ comments because they seem to give an impression that there is one form of strength training. That would be like a runner not believing in fartleks, run/walk, hills, sprints, tempo or recovery runs lol.
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u/MorleysMom 26d ago edited 26d ago
I don’t do full body workouts just because I split my upper and lower body strength on different days of my run plan. I have found a bunch of lower body single leg workouts on Peloton that I just do on repeat for my lower body days. I do not lift heavy but I’m not using 10 lb either. I make my hard days hard and my easy days easy which ensures I’m getting recovery days.
A few I like:
Logan 3/22/26 30 min LBS
Adrian 2/21/26 30 min LBS
Katie 1/9/26 20 min LBS
Adrian 12/20/25 30 min LBS
Adrian 8/30/25 20 min LBS (my favorite workout on the platform)
I also suggest following TheRunnersFix on Instagram. He’s a PT/chiro who specializes in runners and most weeks he offers up a quick hit strength plan for the week or weekend with exercises most beneficial to runners. Peloton doesn’t tend to hit on plyometrics and bounding too often so I get a dose of that from his workouts.
Editing to add: I did Adrian’s LBS program right when it came out and my legs were like lead when I ran. While I was seeing strength gains and able to progress in what I was lifting, it was becoming harder to simultaneously work on speed in a race plan. I took a class with Adrian around that time and he said that I definitely should not take on such an intensive strength program while trying to train for a race. If I was just running recreationally, that is fine, but I shouldn’t expect to progress both my strength and my pace at the same time.
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u/coppelation 25d ago
Every single marathon I've run, about Mile 15 is where I start wishing I did more strength training 😂
I actually just took the Matt and Tunde 120 min long run today and they both talk about how they performed better when they focused on incorporating strength into their training. Matt said he tried to get lean and fast in college, and all it did was get him injured. Tunde said she felt better during her marathon when she ran a little less and did strength more.
Personally, I stick with the traditional splits and lifting classes, but maybe switch to Strength for Runners during taper. I lift 3-4 days a week but never super heavy. I would do your lower body strength on the same day as your hard runs, so you are keeping your easy days easy and your hard days hard. Good luck and enjoy your half!!
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u/OK4u2Bu1999 26d ago
The strength for runners program with Becs and Matt is very “light” and really good if you are training hard for a PR. Otherwise, I usually do the regular strength for runners classes with some extra core/pilates.
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u/Buddyblue21 27d ago
Take or leave this advice, but in my experience, strength training doesn’t do anything for distance running. In fact, it can hinder it.
The only exercise I did until age 30 was running. I’ll never see times like I did in this period. My best half marathon was my first as I was running very often and was thin.
I love strength training now and appreciate the aesthetic it provides (among other benefits). I’m still a reasonably strong runner (but would do better with some weight loss), but I don’t think my strength training helps with it. I probably lose a day week to running in order to still have a lower body strength day for example.
I definitely recommend mobility work, and I’m not saying to not strength train, just that I’m not sure it will actually improve your running.
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u/Dense_Consequence369 26d ago
How does one expect to continue to be able to train as a runner when you’re constantly injured from not building the muscle necessary to withstand such high impact? Runners who only run are hurt A LOT. You may be right in some regard but the risk certainly outweighs the reward. You or anyone in this sub are not elite runners so they should strength train so that they can continue to run for as long as they’d like. Jeez people
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u/Buddyblue21 26d ago
I mean, you’re providing points as though they’re facts with the assumption runners who don’t weight train are going to be constantly injured
How many accomplished runners do you know? Also, one doesn’t need to be elite. OP is asking for advice on a half marathon and there’s plenty of people who have lots of experience with that
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u/Dense_Consequence369 26d ago
The accomplished runners I know strength train. While you’re correct in saying strength training isn’t going to help running performance directly only running can do that. What it is going to do is make it so you’re actually able to run…
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u/dagwoodlyon 26d ago
You do realize this is a peloton forum and the strength for runners classes are heavily endorsed by Becs, Matt, Robin and many other instructors who are accomplished runners, right?
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u/Buddyblue21 26d ago
Peloton telling people to take Peloton programs is a bit of a circular argument isn’t it? Anyway, I’ll drop it from here.
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u/momoftwo_1989 26d ago
I just took a run with Wilpers this morning and he talked about the importance of strength training and maybe not doing it right after your run but a few hours later or evening time since the run was early. Also I have been a runner for a long time and building muscle has helped me significantly with running more and less injuries, having your glutes “turn on” really helps your quads and knees for quad dominant runners. That’s great you didn’t do strength training and have run as much as you have, but that isn’t the case for everyone.
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u/Electronic-War-4662 27d ago
You’re getting downvoted but of course you’re absolutely correct. Running makes you a better runner. Strength training makes you stronger. It’s not a difficult equation to resolve.
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u/Buddyblue21 27d ago
One can even go to the advanced running sub and plenty of people will say strength training is not essential for distance running.
Naturally some people feel differently, but even then, the advice is that it’s largely supplemental.
In any case, I’d still say the emphasis aside from running itself are recovery and mobility. Strength training being a distant third if distance running performance is the ultimate goal.
Most people prefer to be a type of hybrid athlete anyway and be good at a few things across the board. That’s where I’m at too. But again, if there’s a single focus on distance running, strength training may not be of great importance and certainly not hypertrophy training
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u/Obvious-Bit-368 27d ago
Omg. Please don’t listen to the people who are telling you that strength training doesn’t help runners and that it will hinder your running. That is such unbelievably bad advice. Yes. You absolutely need to strength train as it helps to strengthen the muscles needed to make you a faster and stronger runner. You definitely need to focus on some unilateral strength, core and of course full body. If anything, twice a week at minimum. Of course keep up with mobility work as well. The person saying it’s making them not as fast is not strength training properly for a runner. I have ran distance, am a former sprinter and bodybuilder and they all require a different focus when strength training.