Episode 35 - 6 Strength Training Mistakes Runners Make—and How to Fix Them

Episode Summary:

In this episode, Alison discusses the benefits of strength training for runners, including improved running economy, injury resilience, and long-term bone and connective tissue health. She outlines six common mistakes runners make with strength training, such as prioritizing volume over intensity, doing too much too soon, chasing soreness and sweat, lacking consistency, constantly changing exercises, and missing opportunities to incorporate run-supportive skills. Alison emphasizes a strategic, progressive approach tailored to the female body and running demands. She also introduces her Women's Running Academy program, designed to help female runners build strength in a way that supports their goals year-round without interfering with their training.

Key Takeaways:

• Avoid Volume Overload—Focus on Intensity: Many runners mistakenly do too many reps with light weights. Instead, prioritize heavier weights with lower reps to build strength without excessive soreness or fatigue.
• Consistency Is Critical: Sporadic strength training—often only done during injury recovery—won’t deliver lasting results. Staying consistent year-round, even during peak running seasons, supports long-term gains.
• Stick to the Basics: Progress comes from mastering fundamental movement patterns like squats, hinges, and lunges—not constantly switching up exercises based on trends or social media.
• Integrate Running-Specific Skills: Effective strength training should reinforce running mechanics—like rotation, force absorption, and efficient movement patterns—especially through core engagement and plyometrics.

Time Stamps:

[00:00] - Introduction & Benefits of Strength Training

[04:55] - Mistake #1: Volume Over Intensity

[08:00] - Mistakes #2–4: Starting Too Hard, Chasing Burn, & Inconsistency

[13:40] - Mistakes #5–6: Changing Exercises Too Often & Missing Run-Supportive Skills

[17:00] - Listener Questions/Comments

[18:05] - Biomechanics & Enrollment Info

Resources Mentioned:

• Women’s Running Academy Membership: Smart, run supportive strength training for female runners. 
  
  

Quotes:

• "Strength training is necessary for your bone health as you age. So if you aren't strength training yet, I highly highly recommend you get started."
  
  
• "Soreness and sweat are not a measure of a good workout and are likely going to lead to overtraining."
  
  
• "Getting consistent with the basics is how you make progress over time. The boring stuff gets the job done."
  
  
  

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