Balancing Workout Intensity and Recovery for Ultra Runners

Runners ask all the time: How should I fit strength training into my endurance goals, and how can I get as strong as possible with limited time?

Holly Martin is a personal fitness trainer and run coach based in Nashville, TN who specializes in time-efficient circuit training and individually tailored run programs. Holly comes from a diverse background of professional ballet, ultramarathon running, and 10 years of experience in CrossFit. She’s finished many ultra marathons, including two 100 milers.

In this episode, Holly and I talk about:

• Strength training for ultra runners to prevent injury and improve endurance
• Single leg work to reveal weaknesses, imbalances, and poor movement patterns
• Proper mechanics and activation of certain areas, particularly for runners with weak glutes or other imbalances
• Purposeful workouts over working out for appearance
• Strength training for trail runners, focusing on heavy lifts and single leg exercises
• Alternating between heavier weights and technical work like agility to improve power and explosiveness
• Quality over quantity in strength training while training for an ultra-marathon
• When to modify or cut back on strength training for runners based on hunger, fatigue, and form
• Matching strength training to current fitness level and adjusting as needed in the final two months before the race
• Enjoying the training process for an ultra-marathon, rather than solely focusing on numbers and metrics
• Avoiding technical or skill-based movements in the gym that don't directly benefit running
• Mobility work and static stretching for runners who experience tightness or muscle boundness after training

This is a must-listen episode for an ultra runner who knows they need to step up their strength training game in an approachable way.

Links & Resources from the Show:

• Holly Martin's Patreon
• Holly on YouTube
• Holly's website
• Holly on Instagram
• Learn to lift weights like elite runners.

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Thank you to 2Before for supporting Strength Running!

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