Resources for Endurance Athletes
Strength training, performance tips, injury prevention, and coaching advice for runners, cyclists, and active adults.
Why I Believe Every Runner Should Strength Train
Strength training has been part of my life for as long as I can remember.
My dad introduced me to the weight room at an early age. Some of my earliest memories are learning the basic lifts and understanding that getting stronger wasn't just about looking better—it was about becoming a better athlete.
When I got to college, our coach made strength training a regular part of our program. We spent time doing the big compound lifts: squats, deadlifts, cleans, bench press, pull-ups, and overhead press. Looking back, I'm grateful for that experience because it gave me a solid foundation.
At the time, though, our lifting wasn't really designed specifically for runners.
We weren't talking about running economy, force production, tendon stiffness, single-leg strength, or injury prevention the way coaches do today. We were simply getting stronger, and honestly, that's where sports science was at the time. Coaches knew strength was important, but they didn't yet have the information we have today about how to apply it specifically to endurance athletes.
The mindset among runners was different too.
Most of us didn't want to spend much time in the weight room. We thought lifting weights would make us bulky, slow us down, or add unnecessary weight. If you wanted to become a better runner, the answer was almost always, "Run more."
Times have changed.
Today we know strength training isn't something that takes away from running—when it's done correctly, it actually supports it.
My Perspective Changed
After college, I raced professionally as a cyclist for seven years. Strength training was becoming more common in endurance sports, and I started seeing how important it could be when it was programmed correctly.
At the same time, I developed a passion for strength training myself. I spent years in the gym learning what worked, what didn't, and how different styles of training affected performance.
Then I became a sports massage therapist.
For more than 14 years, I've worked with runners, cyclists, triathletes, and active adults. I've had the opportunity to see thousands of bodies move, compensate, and adapt to training.
One thing became pretty obvious.
The athletes who stayed healthy weren't always the ones with the most talent.
They were usually the ones whose bodies could handle the demands of training.
I started seeing the same patterns over and over again.
Weak glutes.
Poor single-leg stability.
Limited hip mobility.
Lack of strength through the posterior chain.
Movement compensations that eventually turned into recurring injuries.
Massage could help people feel better, but many times it wasn't addressing why the problem kept coming back.
That's when my coaching philosophy really began to change.
Strength Training Has a Purpose
I don't believe runners should lift weights just because someone says they should.
Every exercise should have a purpose.
Strength training should help you produce more force.
Improve stability.
Build resilience.
Help you maintain good running mechanics when fatigue sets in.
Most importantly, it should help you continue training consistently.
Because consistency is what leads to better performance.
Keep It Simple
One thing I've learned over the years is that strength training doesn't need to be complicated.
You don't need dozens of exercises or hours in the gym.
I'd rather see someone consistently perform a handful of quality movements than constantly chase the newest trend on social media.
Some of my favorite exercises for runners include:
Split squats
Romanian deadlifts
Step-ups
Single-leg Romanian deadlifts
Pull-ups and rows
Push-ups or dumbbell presses
Loaded carries
Core stability work
They're simple.
They're effective.
And when they're programmed correctly, they can make a big difference.
Every Runner Is Different
This is why I don't believe in generic strength programs.
A high school cross-country runner doesn't need the same program as someone training for their first marathon.
A masters athlete has different recovery needs than a 25-year-old.
Someone returning from an injury has different priorities than someone chasing a personal best.
Before I ever write a program, I want to understand how you move, where you're strong, where you're limited, what your training looks like, and what you're working toward.
That's why every coaching relationship begins with a Performance Assessment.
My Philosophy
If there's one thing I've learned over the years, it's this:
The goal isn't to become the strongest person in the weight room.
The goal is to become a stronger runner.
To me, strength training isn't about replacing miles or adding unnecessary workouts.
It's about building a body that can handle the training you want to do.
Because when you stay healthy, you train consistently.
When you train consistently, you improve.
And in the long run, that's what helps runners reach their potential.