#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

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

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