Episode 27 - Strength and Endurance Combined: Balancing Running and Lifting for Optimal Results

Episode Summary:

In this episode, Alison discusses the benefits of strength training for runners. Strength training, when done correctly, can enhance running economy and improve the body's ability to manage ground reaction forces. However, it's important to avoid overloading the body with too much intensity or volume too soon, as this can hinder performance. The episode also explores how to balance strength training and running across different training seasons, ensuring that the body can handle the appropriate amount of stress in each phase for optimal results. Alison emphasizes adjusting strength training volume, tempo, and speed according to the runner's current season to prevent injury and promote progress. She highlights the need for strategic planning and consistency, acknowledging that balancing strength training with running and other life stressors requires careful management and patience.

Key Takeaways:

• Avoid Overloading: Too much strength training, especially too soon, can backfire and negatively affect running performance. It’s crucial to gradually increase intensity and volume to avoid injury and fatigue.
  
  
• Seasonality Approach: Strength training should be adjusted based on the running season. During the off-season or base maintenance phases, more intense strength training can be done, while during peak mileage and race prep, the focus should be on strength maintenance with reduced volume.
  
  
• Strategic Variables: The key variables in strength training—such as volume, tempo, and speed—should be manipulated based on the season to manage stress on the body and prevent overtraining.
  
  
• Balance Strength and Running Stress: Runners should be mindful of how the stress from strength training and running affect the body. Careful planning and consistency are needed to manage fatigue and promote gradual progress without overloading the system.

Time Stamps:

[00:00] - Introduction and Overview

[01:21] - Benefits of Strength Training for Runners

[03:37] - Potential Pitfalls of Strength Training

[05:51] - Strength Training Guidelines and Progression

[09:06] -The Seasonality Approach to Running and Strength Training

[13:49] - Managing Strength Training During Peak Running Seasons

Resources Mentioned:

• Balancing Running and Lifting: Strategies to Improve Performance in the Off-Season and Training Cycles Blog
  
  

Quotes:

• "The ultimate goal of athletic training for running is to train your body to accept, store, and use those ground reaction forces to your advantage."
  
  
• "As an endurance athlete, it might seem logical to take the same approach to strength training with high reps and little rest. Instead, think of strength training as an opportunity to work what you are not getting out of your running."
  
  

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