Coaching decisions

Comrades preparation: how to review strength when running load rises

By Greg Kench · 2 October 2026

When running load rises, review strength before increasing it. Look at movement quality, recovery and the next key run, then decide whether to repeat, reduce or progress the gym work.

A strength session that fitted comfortably a month ago may need adjustment when your running programme changes.

The exercises may still be useful. The total work, loading or placement may need to change. Review the combined week before assuming that another progression is appropriate.

Look for changes in the running week

Tell your strength coach about a longer long run, a harder session, different terrain or an upcoming race. Include changes outside training, such as a difficult work week or disrupted sleep.

These details help explain why the same gym work may feel different. They also help your coach choose an adjustment rather than guessing from the lifting numbers alone.

Use a short review

Ask three questions after the week:

1. Were the strength movements controlled and consistent?
2. Did soreness and fatigue settle enough for normal movement and the next planned run?
3. Did the key running sessions remain manageable within the intended programme?

If the week went well, repeating the dose is a reasonable option. Progression can also be considered when technique, recovery and running load support it. You do not need to increase something every session to make the plan worthwhile.

If fatigue accumulates or key runs repeatedly suffer, discuss fewer sets, a lighter load, a different variation or another slot. Make a deliberate change and record the response.

Do not use soreness as the score

Muscle soreness can change as you become familiar with a task. Research on repeated downhill sessions also shows that reduced soreness does not necessarily mean neuromuscular fatigue has been reduced. [4]

That makes soreness an incomplete guide. Look at movement, completed work and the effect on running as well.

Pain that persists, swelling or a change in your gait should prompt assessment by an appropriate healthcare professional. Exercise modification is not a diagnosis.

Keep the race calendar visible

Tell both coaches about planned races and changes to your preparation. Familiar training and recovery become especially relevant as events approach. Introducing demanding new work needs a clear reason and enough opportunity to assess the response.

This four-week content series gives you a way to discuss strength preparation. It does not establish a race taper or a personal training prescription.

Bring useful information to coaching

Your next review can be brief: the running you completed, terrain changes, strength work performed, movement quality and recovery feedback.

The decision then becomes specific. What can you repeat? What should change? What evidence would support progressing it later?

This article provides general educational information, not individual training, medical or rehabilitation advice.