Strength training does break down muscle fibers, so it’s expected that runners will feel sore after lifting. Don’t let soreness stop you from continuing with a strength program, though, unless it’s affecting your form. “We don’t want any runner lifting with improper form, which happens when we’re super tired,” Fitzgerald says. “If an athlete doesn’t need to adjust their form to compensate for soreness, if any soreness dissipates or starts to feel better during the workout, or if the soreness is just mild or a dull, achy feeling, then it’s probably okay to lift.”
Ultimately, the movement itself is far more important than the weight that you lift. So if you’re feeling sore but still want to get in some strength work, simply reduce the weight or do fewer reps…
