Running and strength
Where to put strength training around a weekly squash match
Keep your squash night and strength work in the same week without turning every day into a hard leg session. An illustrative schedule and adjustment rules.
If you play squash every Thursday, put your main lower-body strength session early in the week and leave Friday open for an easy session or rest. Squash already brings repeated lunges and changes of direction; treating match night as another hard session makes it easier to decide where lifting and running belong. The exact spacing depends on how hard you play and how your legs feel afterwards.
Count the match before you fill the week
A systematic review of squash research describes elite squash as intermittent and high intensity, with short sprints, lunges and changes of direction. The authors also flag limited and uneven evidence. Your Thursday club match is not an elite match, but a long, competitive rally still has a different cost from an easy jog.
After a hard evening on court, ask whether Friday’s planned session needs fresh legs. If it is heavy squats or fast intervals, move it. A relaxed walk, gentle cycle or rest asks less of the same legs. See easy and hard days in hybrid training for a way to classify the rest of your week.
An illustrative week with a Thursday match
This is an example for someone who plays once a week, wants to keep lifting and also enjoys running. It is not a prescription; scale sessions to your training history and available time.
| Day | Session | Decision behind it |
|---|---|---|
| Monday | Full-body strength, including the week’s main lower-body work | Gives leg work its own slot before match night |
| Tuesday | Easy run, 25–35 minutes | Keeps running in the week without another demanding session |
| Wednesday | Rest or short mobility session | Arrive at the court with some capacity to move well |
| Thursday | Squash match | Count the match as a hard session if rallies are competitive |
| Friday | Rest, walk or gentle cycle | Keep the day adjustable after the match |
| Saturday | Second strength session with controlled lower-body volume | Lift if your legs have settled; reduce load if they have not |
| Sunday | Easy run or social activity | Choose duration based on the accumulated week |
The NHS adult activity guidelines recommend strengthening work on at least two days and a mixture of aerobic activity across the week. They do not require every session to be hard. Squash contributes movement, while the lifting sessions keep deliberate whole-body strength in view.
Adjust the plan when the match changes shape
A friendly hit and a five-game match are different events. If Thursday is especially demanding, keep Saturday’s lift shorter or focus on upper-body work and a modest leg exercise. If you wake on Friday feeling fresh, keep the original plan; there is no prize for adding intensity simply because a calendar box is empty.
When running is the main goal, protect its priority session. Place a faster run earlier in the week and let squash be the other demanding day, rather than squeezing intervals in on Friday. If lifting is your priority, keep Monday’s strength work substantial and use the second session to cover what your match did not. The strength-and-running weekly guide helps when the running side needs more detail.
Give the fixed sport a place in your actual plan
The most useful change is to enter Thursday’s squash before allocating the remaining sessions. Telos Fitness supports squash alongside running and strength; you can set your sports and weekly hours, then reorder sessions when your schedule shifts. Its planning adapts around recent training and recovery, so the match has a place in the wider block rather than living outside the plan.
Start by marking your next match and your main strength session. Leave the following day flexible until you know what the court took out of you.