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What if you could successfully strength train for running in only 10 minutes per day?

Updated: Jan 5, 2022

"Knocking out 1000 reps on the leg press and feeling the 'burn' isn't what we're aiming for, that's not specificity of training for a runner."

You’re a runner or triathlete and you're putting in all the miles, but are you spending any time strength training?

If you’re not strength training should you be? Why? And most importantly, HOW?

It’s easy to get lost in a Dr. Google search about this question, flustered with the endless contradictory opinions and recommendations. I felt it was important to make sure you were getting the correct information, from an expert in the field who works with runners, researches the topic and wrote the book Strength and Conditioning for Endurance Running, Dr. Richard Blagrove.

(LISTEN TO THE PODCAST HERE NOW! Also available on all major podcast platforms).

Dr. Richard Blagrove - Lecturer in Exercise Physiology at the University of Loughborough

He’s one of the world's top experts when it comes to strength training for endurance runners.

Dr. Blagrove offers practical information including exact exercises and how to execute them and examples of

how to progress with resistance training using the principles of training specificity, overload, and adaptation.

Inside the podcast we cover many of your burning questions, including but not limited to:

  • Will resistance training improve my running performance? How?

  • If I’m new to running, shouldn’t I just run more? Can the novice benefit from resistance training too?

  • How many sets and reps should I lift and how often?

  • Should I try to replicate the running motion in the gym, since I’m training for running?

  • I’m worried about injuries, can targeting certain muscles in training be worthwhile?

  • What’s the posterior chain and why do I need to focus on training it?

  • I don’t have time to train for an hour 2-3 times a week, so what can I do instead?

  • What are some effective training exercises I can do at home?

  • Will resistance training make me bulky? Why not?

  • What if I want to gain muscle? Should I lift and do my running in any particular order?

  • How may energy restriction in my diet be factoring into injuries and muscle building?

  • How to navigate through the adversity and IMPERFECT PROGRESS as an athlete and in life.

Dr. Blagrove’s book Strength and Conditioning for Endurance Running dives even deeper into the intricacies of resistance training for endurance runners and athletes, leaving you with specific actionable exercises and detailed explanations, so you can head to the gym or stay at home and start executing a program right away, regardless of your experience level. Although a program will look different depending on your resistance training history, it’s never too late to start, which we discuss in the podcast as well. His newer book The Science and Practice of Middle and Long Distance Running, is for those of you who want to do a deeper dive into the science behind it all, an includes contributions from 30+ experts in the field of exercise physiology, surely a flurry of knowledge bombs in this read!

This podcast episode is loaded with actionable insights and you’ll be able to implement in your next workout.

Remember, it’s key to understand HOW to train in a way that will translate to improved performanc