Episode 9- Strength Training as the Fountain of Youth for Runners

Episode Summary:

In this episode Alison explores the role of strength training in enhancing both running performance and longevity. She emphasizes the importance of lifting heavy weights with fewer reps to build muscle and bone density, which running alone cannot achieve, especially as we age. For runners balancing strength and running, she advises focusing on quality over quantity, prioritizing strength in the off-season, and integrating plyometrics over time.

Key Takeaways:

• Strength Training for Longevity: Muscle mass plays a crucial role in longevity and quality of life, especially for runners. Lifting heavy weights and engaging in jump training are essential to maintaining muscle and bone density, which running alone cannot provide.
• Prioritize Quality Over Quantity: When strength training, focus on fewer reps with heavier weights rather than high-volume, endurance-style lifting. This approach helps prevent muscle fatigue and soreness while building strength efficiently.
• Consistency is Key: Starting a strength training routine may cause initial soreness, but sticking with it will allow the body to adapt and become stronger. Regular strength work, alongside running, helps preserve running ability and overall health as athletes age.

Time Stamps:

[00:00] - Introduction & Importance of Muscle Mass for Runners

[05:09] - The Role of Strength Training in Preserving Muscle Mass

[10:14] -Common Strength Training Mistakes Runners Make & Key Recommendations

[14:53] - Integrating Strength Training into Running Schedules

[18:45] - Consistency, Seasonal Focus & Program Recommendations

Resources Mentioned:

• How to Set Your Running and Strength Training Weekly Schedule Blog Post: Gets into more details of how to schedule out your week including a few sample schedules.
• RunStrong101: A 6-week strength training program for female runners. 
• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.

Quotes:

“Running alone is not enough to preserve muscle and bone mass as we age. One study actually showed running alone proved no protection whatsoever for bone mass in postmenopausal women. So what does then? Lifting heavy and jumping.”

“As an endurance athlete, it might seem logical to take the same approach to strength training, like high reps, little rest, kind of banging out, 20 reps of each exercise …. But what I want to encourage you to do is instead think of strength training as an opportunity to work what you're not already getting out of your running….more max strength type strength training."

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