Running and Weight Training

by Chantal

I need to lose 70 lbs, and I have started to run. What weight training exercises should I include in my beginners running program so that it doesn't tax my body too much... Thx.

running and weight training
Answer by Dominique:
Hi Chantal,
Thanks for your excellent question!

Good on you for starting a running and fitness program to lose some weight.

I'll broaden my advice to the following:

1. Running and weight loss
2. Starting with strength training

So, here we go:

Running and Weight Loss

Running is a great activity to support weight loss. When you are starting out, especially when needing to lose quite a bit of weight, I can highly recommend a combination of running and walking. You will be able to cover more distance and through that, burn more calories.

Stick with it, slowly build up your mileage and implement good eating habits and your success is almost guaranteed!

There are a number of weight loss pages on this website. A good starting point is: Running and Weight Loss.

Starting with Strength Training

When you want to start lifting weights, you need to ease into a strength training program. Pretty similar to running really. Start light and easy and build up from there. A really good entry point is to actually not deal with weights at all and start doing body weight exercises.

Examples are push ups, burpees, lunges, star jumps etc. Body weight exercises are very low cost. I don't mean from a monetary perspective, what I am trying to say is that they are low cost in terms of injury risk.

running and weight training
Looking for workout ideas? I am a fan of a site like FitnessBlender. They provide dozens and dozens of videos depending on the time you want to exercise, equipment you want to use etc. Very easy to find something you can do.

After getting used to body weight exercises you can progress to resistance bands and then light dumbbells or kettlebells with higher rep counts (12-20). Over time you'll be able to progress to heavier weights and less reps (3-8), a good range to build strength.

An alternative to all of this is join a gym (they have all the equipment on offer you could ever want) and work with a personal trainer. Personal trainers I have worked with have been able to teach me the ropes on new machines and do barbell lifts safely, whilst at the same time challenging me and helping me get stronger.

Hope this helps.
Best of luck with the weight loss journey.

Just remember that it is a journey. At times you might take a side trip and get a little lost, but as long as you keep on going, you will get there.

All the best,

BRT Newsletter

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Programs FAQ.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more