Why runners should incorporate strength training into their programs and how to do it effectively with Dr. Richard Blagrove


You’re a runner or triathlete and you’re putting in all the miles, but are you spending any time strength training?

If you’re not strength training should you be? Why? And most importantly, HOW?

It’s easy to get lost in a Dr. Google search about this question, flustered with the endless contradictory opinions and recommendations. I felt it was important to make sure you were getting the correct information, from an expert in the field who works with runners, researches the topic and wrote the book Strength and Conditioning for Endurance Running, Dr. Richard Blagrove.

(LISTEN TO THE PODCAST HERE NOW! Also available on all major podcast platforms).

Click the podcast above to listen now or listen on all major podcast platforms (Apple, Garage etc.)
Dr. Richard Blagrove – Lecturer in Exercise Physiology at the University of Loughborough

Dr. Blagrove is one of the world’s top experts when it comes to strength training for endurance runners.

Dr. Blagrove offers practical information including exact exercises and how to execute them and examples of
how to progress with resistance training using the principles of training specificity, overload, and adaptation.

Inside the podcast we cover many of your burning questions, including but not limited to:

  • Will resistance training improve my running performance? How?
  • If I’m new to running, shouldn’t I just run more? Can the novice benefit from resistance training too?
  • How many sets and reps should I lift and how often?
  • Should I try to replicate the running motion in the gym, since I’m training for running?
  • I’m worried about injuries, can targeting certain muscles in training be worthwhile?
  • What’s the posterior chain and why do I need to focus on training it?
  • I don’t have time to train for an hour 2-3 times a week, so what can I do instead?
  • What are some effective training exercises I can do at home?
  • Will resistance training make me bulky? Why not?
  • What if I want to gain muscle? Should I lift and do my running in any particular order?
  • How may energy restriction in my diet be factoring into injuries and muscle building?
  • How to navigate through the adversity and IMPERFECT PROGRESS as an athlete and in life.


Dr. Blagrove’s book Strength and Conditioning for Endurance Running dives even deeper into the intricacies of resistance training for endurance runners and athletes, leaving you with specific actionable exercises and detailed explanations, so you can head to the gym or stay at home and start executing a program right away, regardless of your experience level. Although a program will look different depending on your resistance training history, it’s never too late to start, which we discuss in the podcast as well. His newer book The Science and Practice of Middle and Long Distance Running, is for those of you who want to do a deeper dive into the science behind it all, an includes contributions from 30+ experts in the field of exercise physiology, surely a flurry of knowledge bombs in this read! You can learn more from Dr. Blagrove on twitter here.

This podcast episode is loaded with actionable insights and you’ll be able to implement in your next workout.

Remember, it’s key to understand HOW to train in a way that will translate to improved performance, rather than just going through the motions.

I want you to optimize your time so that you can get the most out of your training and the time you have available to invest. So pop over to the episode and learn how to use your time efficiently.

Thank you so much for listening.

I would really appreciate if you could take a moment right now now and head over to Apple Podcasts here and rate my podcast and leave a comment.

Every rating and comment helps me to get more listeners and helps to get these quality messages further into the athletic community, to help athletes to learn from experts rather than getting lost in the misinformation that they often find on social media. Press the subscribe button to be notified of new episodes.

Also, if you’re not already subscribed to my monthly newsletter, subscribe here now and get insights shared only through this newsletter to help you to the best athlete both mentally and physically. I send out practical tips and the latest translated science about sports nutrition, training and mindset, that you can start putting into motion TODAY.

Lastly, come and join my Strava Club!

I’m building a great community of athletes and plan to start some Strava challenges to keep you on your toes with your sports nutrition and mindset. I share quick tips and articles over there and it’s a great place to ask questions and join the conversation.

Until next time, remember that progress is not linear. If you’re struggling with anything right now, slow down, try to stay in the present moment and focus only on the step you’re in. You will get through it and you can do hard things. I believe in you; you need to believe in you too. Thank you for being a part of this community. I’ll see you next time and appreciate you.


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Anne Guzman

Sport scientist, sports nutritionist, content creator, former pro cyclist, life long learner. “Find a way to your dreams, even if it involves detours."
Running, Cycling, Triathlon, Track Cycling, Wrestling
Hamilton, ON

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