Strength Training for Runners with Stronglifts 5×5 Program

Strength Training for Runners with Stronglifts 5x5 Program

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Today’s a good day. Like Faith would say on Buffy The Vampire Slayer, everything is five by five. What in the world do I mean by that? Well, for starters, I’m running again. Yay! And secondly, I started the Stronglifts 5×5 program. Some of you might remember be talking about this before, and now I’m doing it again.

Why 5×5?

Well, because it works, it’s fun, and it’s quick.

I did Stronglifts 5×5 a few years back, and I loved it. Like really loved it. I gained strength megafast, and I truly felt like a superhero doing it. I had never deadlifted before, and I found out that I loved it. I had never squatted before, and once again, I found that I adored it.

Doing 5 sets of 5 reps is super quick, and honestly, only having to keep up with and perfect 5 different exercises is pretty good for someone like me who doesn’t particularly care for strength training.

Then I hurt myself. Because I thought I was more super than I really was. I started out too hard, I did too much weight, and I had bad form. So I hurt my knee and my hip, and I haven’t been able to bring myself to 5×5 in years. So instead of starting off in the squat rack, I am starting in the Smith machine, and I am making sure I take it slow and work on my form first of all, and my bestly gains second.

Plus as a runner, I really appreciate that I can do it on my off-days and still do something that is helping me toward my goals. I can do 3 days of running and 3 days of Stronglifts, and I am set.

Enough, fitness, let’s talk about cartoons!

I am all about me some Gravity Falls right now. I love this show so much. I discovered it when I was prozac’d out of my mind in August, and now I’m rewatching it, and it’s just as delightful as it ever was. I don’t rewatch many cartoons, but this one is making me cackle just as much as I did when I saw it the first time. That’s high praise. It’s definitely in my top 3 shows these days, alongside Parks and Recreation and New Girl.

And just a quick, geeky reminder, I want to remind y’all that I write books, too. If you want to know more and help support the site and me (yes, I’m shameless), head to to see the whole list of them.

Let me know what strength training y’all do, too. I am always trying to learn something that can get me to stop being made out of spaghetti.

As always, stay shiny, fitgeeks!

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  • Matthew Ellard

    Interested to hear how you find doing Stronglifts 5×5 with a running program, as its something I’ve toyed with doing as my weight training has dwindled away to nothing over the last few years as I’ve concentrated more on running. Really think using the Smith Machine instead of doing squats is a mistake tho

    • You should definitely try it as a supplement. It’s quick enough and simple enough that I don’t feel overwhelmed with it since my main focus is running.

      I am halfway there on the Smith machine. I don’t think it’s a good long-term solution at all, but I think starting out, it’s a good way to get used to the motions (as long as you don’t let it force you into unnatural positions).

  • I hate weight training, but I need to get into it. I’ll give 5×5 a try!

    My “weight training” is essentially bodyweight training, and what I do in my pole dancing classes. Lugging around almost 290 pounds and getting it to stay on a 50mm pole is HARD WORK!

    • Pole dancing is such a good exercise. I have tried it before, and I have zero grace, zero balance, and zero rhythm. So it’s out for me.