Even if you're prioritizing cardio workouts, strength training shouldn't be neglected. Resistance-training routines can help runners reduce their risk of falls (particularly if they feature coordination- and balance-focused exercises), improve their joint stability, and reduce their risk of injury, according to the National Academy of Sports Medicine. In fact, research shows that strength training can significantly reduce overuse injuries — injuries that occur from repetitive trauma or demand over a period of time — which make up 80 percent of running injuries.
That said, it might feel less overwhelming to start solely with running first, then add in strength training once you feel you have a routine down (think: after six to eight weeks of running), Norris says. "When starting strength work, start with bodyweight exercises and learn good form before adding weights," she suggests. At the least, aim to perform muscle-strengthening activities targeting all major muscle groups two or more days a week, as recommended by the US Department of Health and Human Services.
