The RunRX Podcast
Strength for Runners: Why Bodyweight, Core, and Movement Matter First
13m
Coach Caroline and Coach Valerie dig into one of the biggest pieces of the RunRx method: strength training for runners. Valerie explains that she has been a strength coach longer than she has been a running coach, and that her approach has always been about balance, not bodybuilding. She talks about how she learned strength training in the 1980s, how the old model for runners was often light weights and high reps, and why that does not always make sense when running itself is already thousands of repeated steps. The goal is not to get bulky or build a big neck; the goal is to build useful strength that supports running, movement, and longevity.
The episode also explains why RunRx strength work starts with bodyweight first and then progresses to dumbbells, barbells, and more load only after the movement is correct. Valerie walks through the kinds of exercises runners really need, including planks, glute bridges, hip hinges, squats, and pushups, and she emphasizes that the exercise itself matters less than how you perform it. She also talks about how strength training has changed over time, from old fears about getting “too big” to the modern acceptance of lifting for running performance, including CrossFit and Hyrox-style training.
Caroline and Valerie also discuss a common mistake: going too heavy too soon. Valerie explains that if strength work starts showing up in the neck and shoulders, the load is probably too much and the body is compensating instead of building the right support. She reminds runners that the hardest job the body does all day is holding the head up, which is why upper-body strength, posture, and core support matter so much as we age. The episode closes with the RunRx message that strength, self-care, and running all work together, and that one coach can help you improve all three in a way that supports better movement for running, walking, and daily life.
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