#021 - How I approach strength training as a runner
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#021 - How I approach strength training as a runner
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Strength training is critical for runners to prevent injuries and improve performance, not just a supplemental activity. My approach to strength training transformed me from an injury-prone runner to completing multiple 100 and 200-mile races and running daily half-marathons for over 150 consecutive days.
• Running is a single-leg sport, so focus on single-leg exercises like lunges, step-ups, and Bulgarian split squats
• Aim for lower reps (6-8) with higher weight to train fast-twitch muscle fibers rather than building muscle size
• Schedule strength training on your hard running days (track workouts or long runs) to consolidate stress and recovery
• Complete 16-20 sets total (3-4 sets of 5 exercises) with a mix of compound and single-leg movements
• Always do a proper 10-minute warm-up including 100 bodyweight lunges before every strength session
• Consistent strength training pays dividends in injury prevention and running longevity
DM me to get the warm-up routine I use, and please share what topics you'd like covered in future episodes.
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