#350 - The Foundation of Long Term Running Progress

There's more confusion around strength training for runners than almost any other topic in endurance sport. In this episode, Coach Meg Walker cuts through the noise, starting with the most persistent myth and gives a clear, evidence-backed picture of what strength training for runners actually is, what it should look like, and how little time it genuinely takes.

This episode is for the runners doing it all around a full life. Coach Meg Walker cuts through the standard advice that doesn't account for reality and gets into what actually works when time is the constraint, drawing on her own experience training for marathons and Ironmans while working full time. Meg tackles the all-or-nothing trap that turns a busy week into a lost fortnight, explains why training quality matters more than quantity when time is short, and makes the case for why strength work is the last thing busy runners should cut, not the first. Topics covered: running while working full time, busy runner training plan, time-efficient running, strength training for runners, running consistency, marathon training around work, running recovery, sleep and athletic performance, underfuelling runners, training stress management, running mindset. Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠ ⁠⁠Follow Meg on Instagram⁠⁠ Follow/subscribe to the podcast so you never miss an episode!

Running the New York City Marathon 2026? Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic big apple! We talk about: - One of the biggest expo of the majors - The best merch of the majors series - How best to navigate race day morning - Start line tips - How to tackle the NYC bridges - Breakdown every mile of the course - The loud and quiet crowd spots - Meg and Yimmy's NYC marathon experiences - Finish line goodies - The most welcoming city of the majors Not mentioned in the episode (some of our favourite NYC spots): Ellen's Stardust Diner⁠⁠ for an entertaining meal American Dining experience. ⁠⁠Posh Pop Bakeshop⁠⁠ and ⁠⁠Modern Bread and Bagel⁠⁠ for our Gluten Free Friends. Meg also loves ⁠⁠Fishs Eddy⁠⁠ for any quirky souvenirs). If you have a marathon or major marathon on the horizon and you want to reduce risk of injury, get strong and transform your running so you have the best experience possible, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance. ⁠⁠⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠ Train to thrive, not survive! Please make sure you are following for more!

If your easy runs feel harder than they should, this episode will tell you exactly why. Coach Meg Walker unpacks one of the most common and damaging mistakes in running training and explains why it keeps runners permanently stuck in a zone that's too hard to recover from and not hard enough to drive real adaptation. When easy runs feel hard, the pace is often not the problem. Meg breaks down the three real reasons easy runs feel harder than they should and why none of them are solved by running more. Topics covered: easy run pace, polarised training, running zones, training fatigue, running recovery, underfuelling runners, low energy availability, hip flexor mobility, strength gaps in runners, why running feels hard, aerobic base training, running training mistakes. Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠ ⁠⁠Follow Meg on Instagram⁠⁠ Follow/subscribe to the podcast so you never miss an episode!

Most marathon training plans get the running right and leave everything else out. In this episode, Coach Meg Walker breaks down the four pillars that standard plans consistently overlook: mobility, strength, fuelling, and mindset and why neglecting any one of them is what separates runners who arrive at the start line ready from those who just hope to make it to the finish. You'll learn why marathon running mechanics break down in the final 10 miles (and how to fix it before race day), what strength training for runners actually means, why chronically underfuelling is sabotaging your adaptation, and the consistency mindset shift that matters more than any single perfect session. Topics mentioned: marathon training plan, marathon preparation, strength training for runners, running mobility, hip flexor tightness, marathon fuelling, endurance nutrition, low energy availability, running mindset, spring marathon training, injury-free marathon. Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠ ⁠⁠Follow Meg on Instagram⁠⁠ Follow/subscribe to the podcast so you never miss an episode!