Running is one of the most popular forms of exercise for improving fitness, boosting cardiovascular health and supporting a balanced training routine. Whether you’re new to running or returning after a break, adding running to your fitness routine can help you unlock new goals and improve your overall performance.
With the launch of our new athletics track on 27th June 2026, there has never been a better time to incorporate running into your workouts. The track provides the perfect space to train, improve your performance and enjoy the many benefits of outdoor exercise.
In this guide, we explore combining running with gym workouts, the advantages of adding running to your fitness routine, and how to get started.
If you’d like to benefit from our state-of-the-art gym facilities and new outdoor athletics track, become a member today. Speak to reception on 01403 247572 for more information.
Why combine gym workouts with running?
Combining running with gym workouts can create a more complete approach to fitness, helping you improve endurance, build strength and support your overall performance. Strength training helps you build muscle, maintain muscle and improve functional strength, while running challenges your cardiovascular system and improves cardiovascular fitness.
A balanced training plan may include:
- Weight training sessions
- Easy runs
- Interval training
- Recovery days
By creating a weekly routine that combines different types of exercise, you can improve your body’s ability to handle training, support injury prevention and continue making progress towards your goals.
Strength exercises that target the major muscle groups – including your legs, upper body and core – can support your running technique, improve stability and help you become a stronger runner.
For professional advice on training plans, consider speaking with our personal trainers.
The benefits of adding running to your fitness routine
Running offers a wide range of benefits, whether your goal is to improve endurance, manage your weight, build strength or simply feel fitter.
Improved cardiovascular fitness
Running is an excellent way to strengthen your cardiovascular system. Regular runs can help your heart become more efficient, allowing your body to deliver oxygen to your muscles more effectively.
A moderate-paced run or easy jog can improve your aerobic fitness without placing too much stress on your body. For beginners, starting slow and gradually increasing distance is often the best approach.
Over time, running regularly can help you build stamina, improve cardiovascular fitness and prepare your body for longer distances.
Better muscular endurance and strength
Running does more than improve your heart health – it also challenges your muscles. Your legs work continuously during a run, helping to improve muscular endurance; stronger muscles can support better movement, improve stability, and help you maintain good running form.
Many runners also benefit from adding strength sessions alongside their running programme. Exercises such as squats, lunges and core work can help you build strength, improve performance and reduce the risk of injury.
Support for weight management
Running uses energy and supports fat loss, while lifting weights helps maintain muscle and build lean strength. Maintaining muscle is important because stronger muscles can help your body perform better and support a healthy metabolism.
As your fitness improves, your body becomes more efficient, helping you run further, complete workouts with less energy and continue progressing towards your goals.
Improved wellbeing
Running is not only beneficial for physical fitness but also for your overall well-being. Regular exercise can help reduce stress, improve mood and create a positive routine that supports a healthier lifestyle.
Many people find that making time for a run provides an opportunity to switch off from daily pressures, spend time outdoors and focus on personal goals. Whether it’s a light jog around the track or a more challenging workout, running can help you feel more energised, motivated and confident over time.
How to add running to your weekly fitness routine
Everyone’s fitness journey is different, and the right balance of running, strength training and recovery will depend on your goals, experience level and schedule. Some people may prefer shorter runs alongside regular gym sessions, while others may build towards longer distances or more structured running workouts.
The key is to create a routine that you can maintain. Combining easier sessions with harder workouts and allowing enough recovery time between training days can help your body adapt and continue progressing.
Most runners benefit from including a mixture of different types of runs throughout the week:
Easy runs
An easy run should feel comfortable and controlled. You should be able to maintain a conversation without struggling for breath. These runs help build your aerobic base, improve endurance and help your body adjust to running regularly.
Tempo runs
A tempo run is completed at a faster but controlled pace. This type of workout helps improve speed and teaches your body to sustain effort over longer distances.
Interval training
Interval training involves alternating between harder efforts and recovery periods.
For example, you might run at a faster pace for a set period before slowing down to recover. Intervals can improve running performance, increase speed and help your body become more efficient during harder sessions.
Long runs
Long runs help prepare your body for longer distances by improving endurance. They should usually be completed at an easy pace rather than at maximum effort.
Remember, not every workout needs to be intense. A combination of easier and harder sessions, along with rest days, will help you build fitness safely over time.
Why choose track running?
Unlike road running, a track gives you a measured distance, making it easier to follow a structured training plan and track your progress. Whether you are completing a light jog, interval training session or working towards improving your top speed, the track provides the ideal space for focused workouts.
For beginners, the track can be a great place to build confidence and gradually increase your running ability. For more experienced runners, it offers the opportunity to complete targeted sessions such as tempo runs, speed work and longer endurance training.
With the launch of our new athletics track, our members will have access to a dedicated outdoor space to help support every stage of their fitness journey.
Read our guide on ‘Track Running for Beginners‘ to learn more.
Injury prevention and recovery
When adding running to your fitness routine, it is important to build gradually. Starting slow, increasing distance over time and allowing enough recovery time can help your body adapt and keep you progressing.
Running places demands on your legs, knees, hips and ankles, so supporting your training with strength exercises and mobility work can help improve stability and movement. Rest days are also an important part of any training plan, giving your muscles time to recover and helping reduce injury risk.
By combining running, strength training and recovery, you can create a balanced routine that supports long-term fitness and performance.
Getting started at Bluecoat Sports
Starting something new is easier when you have the right environment around you. At Bluecoat Sports, we provide a welcoming space where you can build your fitness at your own pace. Our facilities include a gym, swimming pool, new athletics track, and more, giving you plenty of ways to stay active and create a routine that works for you.
If you’re new to running or returning after a break, start with manageable goals and speak to our team for guidance on making the most of your membership.
You can also discover more ways to get involved, meet new people, and explore local activities through sports clubs and groups in the Horsham area, including our social Padel sessions, which are open to members and non-members.
Summary
Adding running to your fitness routine is a great way to improve cardiovascular fitness, endurance, strength and overall well-being. By combining running with gym workouts, weight training, mobility work and recovery, you can create a balanced approach that supports your long-term goals.
Whether you’re starting with easy runs, building towards longer distances or improving your speed on the track, consistency is key. Start gradually, listen to your body and enjoy the benefits of becoming fitter and more active.
Join Bluecoat Sports Health & Fitness Club
Ready to take your fitness routine to the next level? Join Bluecoat Sports and enjoy access to our gym, swimming pool, new athletics track and more, all within a welcoming and supportive environment.
To find out more about membership options, speak to our friendly team today.
Frequently Asked Questions
Can I run and do strength training in the same week?
Yes. Combining running and strength training is a great way to improve overall fitness. A balanced weekly routine that includes cardio, lifting weights and recovery can help you build strength while improving endurance.
How many times a week should I run as a beginner?
Many beginners find that two or three runs per week is a manageable starting point, allowing rest days between sessions.
Does lifting weights improve running performance?
Yes. Weight training can improve strength, stability and explosive power, which can support better running form and performance. Stronger muscles can help runners maintain pace and reduce injury risk.
