Everyone is different, but if you're really dedicated, I would recommend doing 3 resistance training sessions per week, 2 - 3 runs and as much walking as you can. (rachaelattard.com)
By incorporating these exercises into your traditional resistance training session, you can strengthen your shoulders while simultaneously reducing shoulder pain. (onnit.com)
He said they found studies showing reduced performance by athletes, including runners and cyclists, even several days after a single resistance training session. (sciencedaily.com)