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OvercastNowadays most runners know that including strength training in their program is likely to improve their performance. However, most runners aren’t actually doing any strength training, and those that are may not be seeing the benefits they hoped for. In order to help runners optimize their strength training, I invited Rich Blagrove, author of the book Strength and Conditioning for Endurance Running, to join me on the show today.
I asked my listeners to submit their questions for Rich. Most of the questions revolved around the practicalities of including strength training in an already busy schedule. To help with this I have created a strength training plan based on the advice Rich provided in this episode. You can download the plan here.
Download your free Annual Strength Training Plan for Runners pdf
Rich Blagrove, PhD is a Physiology Lecturer at Loughborough University, where he also heads up the Master’s programme for Strength and Conditioning. He is an active researcher and lead author of influential papers looking at strength training and endurance performance including, Strength and Conditioning for Adolescent Endurance Runners (2020) and Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review (2018).
In 2015, Rich published the book Strength and Conditioning for Endurance Running and followed that up in 2021 with the book The Science and Practice of Middle and Long Distance Running.
Connect with Rich Blagrove
Discussed in the Show
- Rich’s books
- Rich’s paper
- Other podcast episodes with Rich
- Strength training 4: Exercises & program planning for runners with Richard Blagrove with Run Smarter
- Strength training for endurance performance with Richard Blagrove, PhD with Scientific Triathlon
- The Physical Performance Show: Rich Blagrove – Strength & Conditioning Coach, PhD Exercise Physiology, Author (Expert Edition) with The Physical Performance Show
- Strength and Conditioning for Endurance Runners with Rich Blagrove with The Endure Stronger Podcast
Chapters
Click the link to jump to that question in the video…
0:00 Introduction
09:01 How many days a week should runners do strength training?
12:44 How should runners do strength training in the off-season?
17:15 What are the best strength exercises for runners?
21:10 Should runners do core strengthening exercises?
32:34 How many reps and sets for runners strengthening exercises?
37:11 How heavy should runners be lifting?
40:04 When should Runners do Plyometric exercises?
43:38 How should runners periodize strength training?