Lift Heavy Run Strong

Hey Fit Nerds!

I apologize for the long hiatus as residency is kicking my butt right now, but I’m back with a short and sweet post this week talking about the importance of strength training in runners. I’m not here to present loads and loads of research on the topic though there is definitely evidence to support this, but rather to talk about my experience this past weekend to give a practical example of how helpful strength training can be!

Yesterday I ran a 5K for the first time since Thanksgiving Day several months ago. Since then, I’ve been putting running on the back burner and focusing much more on lifting heavy weights and getting stronger. As much as I love running, I’m not a huge fan of running in cold weather so I spend most of my days in the gym lifting with a local strength coach.

Since Thanksgiving Day I’ve probably run a total of 5-10 days and have been strength training on average 4 times per week with walking for 30-60 min 1-2 times per week thrown in as primary cardio. So as you can see, minimal amount of actual running training for the race I ran yesterday. Having said this, I was able to finish the 5K yesterday in 27:31, faster than my run on Thanksgiving Day and one of my faster times in quite a while! I hadn’t planned on running a great time yesterday as I haven’t been putting in much training for it, but the run felt pretty decent having not run consistently for awhile!

Now would I recommend that everyone start doing this? Nope. My background of being a runner for 10+ years definitely plays into this, but it just goes to show what consistent strength training (lifting heavy weight) can do for the body! Lifting heavy weights makes your tissues stronger so that when you put increased load through them via running, your body is able to adapt to the forces of running with greater ease.

If you have doubts give strength training a try and see what results come of it! The best thing I can do is recommend that you seek out a quality strength coach to assist you in this process. I’m a firm believer that everyone needs a coach when it comes to training and it makes the world of strength and conditioning a lot less scary when you have someone that really knows their stuff on your side! So to all you Fit Nerd runners out there, start lifting heavy weights as part of your training. And if you need to get connected to a quality strength coach feel free to reach out to me and I will do my best to assist you in this process!


Until next time, Lift Heavy Run Strong!

Aimee 🙂



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