EP 93: Strength Training for Runners - The Exact Plan to Boost Speed & Endurance

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM

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In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient.

If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail.

What You’ll Learn: • What makes a solid lifting plan for runners (hint: it’s not fancy) • The importance of strength, power, and plyos in your training • Why single-leg and calf exercises are non-negotiable • How to lift without wrecking your running performance • Why “just getting stronger” is often the missing piece

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🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc 🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS 🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

Time Stamps: 0:00 - Introduction 0:40 - Common mistake 2:15 - Choose heavy enough weight 3:30 - RPE and loading appropriately 3:42 - Managing volume 4:50 - Reps for accessory movements 6:00 - Plyometrics and lower body movements 7:22 - Mid video recap 8:10 - Weekly splits 9:00 - Higher quality sessions 10:00 - Dumbbells are great options 10:50 - Warm up, BW movements/core, and lift 12:45 - "Two hard sets" 13:40 - The Lyss Method