Maximum Mileage Running Podcast
"Welcome to the Maximum Mileage Running Podcast – 'Real Chat for Real Runners.'
Join your hosts, Nick Hancock, a UESCA and UK Athletics certified running coach, and Faye Johnson, a UK Athletics running coach and Level 4 PT, and Matt Scarsbrook, Soft Tissue expert and one of Nick's own coached clients, on an epic journey into the world of marathon and ultramarathon running!
Our mission? To deliver professional insights, training tips, and inspiring stories to everyday runners. Whether you're trying to squeeze in miles around a hectic lifestyle or lacing up your shoes for the first ultra of many, we're here to sort you out.
But it's not all sweat and blisters; we bring the humour too. Expect laughs, no-holds-barred discussions, and even the occasional F-bomb. We're real people talking about real running experiences - the triumphs, the challenges, and the unforgettable moments that make every mile worth it.
The Maximum Mileage Running Podcast is for those who love to run long, run strong, and have a good laugh along the way. Subscribe now and make every run count."
Maximum Mileage Running Podcast
#21 Dr. Richard Blagrove: Strength Training for Runners - How to lift your performance!
In this episode, Nick speaks with Dr Richard Blagrove, senior lecturer in sport and exercise physiology at Loughborough University. They dive into the nitty-gritty details of strength training for runners.
Richard explains how adding heavy strength work into a runner's program boosts race performance, mainly by improving running economy. Lifting weights activates more muscle fibres and enhances neuromuscular coordination compared to running alone. For optimal strength development, runners should use low reps with heavy weights rather than high reps that create metabolic fatigue. Leave those demanding efforts to interval sessions!
Compound lifts like squats and deadlifts engage nearly the whole body when done properly, reducing the need for direct “core” exercises. Adding upper body training brings total body strength, supports faster leg turnover, and prevents imbalances. Don’t just train your legs if you want to maximize performance!
While bodyweight exercises are useful initially, adding external resistance is key for continuing strength adaptations long-term. But consistency with just 1-2 strength sessions per week is most important. Even 10-15 minutes of strength work tacked on after runs is better than nothing.
Though strength training may help prevent injuries, outcomes vary widely from person to person. The performance benefits are much more clear and consistent.
Some of Richard's best quotes:
- "If you’re developing strength in the lower limb, then it would make complete sense to be an all-round athlete and develop a little bit of strength in the upper limb."
- "Everybody wants the little finicky sexy stuff that makes marginal gains, but they don't work on the big stuff."
- "Runners need to spend so much more time asking why."
Hopefully, this episode has convinced you that strength training should be a priority, not just an optional add-on!
Follow Richard on Twitter (@rich_blagrove) for more running science insights.
Dr Richard Blagrove
BSc (Hons), MSc, PhD, SFHEA, PGCE, ASCC, CSCSSenior Lecturer in Physiology
Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)
If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.
See you on the next one.
To work with us - https://join.maximummileagecoaching.com/home-page-9835
Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/
Faye's IG - https://www.instagram.com/fayejohnsoncoaching/
Rachael's IG - https://www.instagram.com/rachforthelongrun/
Hannah's IG - https://www.instagram.com/coach_hannah_witt/
Matt's IG - https://www.instagram.com/ultracoachmatt/
