I've fielded hundreds of lifting questions from runners who all want to know, "How do I lift the right way?"

It's a great question. In fact, it's THE question!

Knowing how to lift properly will:

• Save you a lot of wasted time
• Give you the actual results you want
• Reduce your injury risk

But without knowing WHY runners should lift then it's impossible to answer HOW runners should lift.

Do runners need to build strength? Or power? Or neuromuscular coordination? When is the right time to work on each skill?

Also:

• Can kettlebell work be added into a lifting program for runners? If so, how?
• Are CrossFit or other HIIT sessions appropriate? If so, when?
• Should trail runners lift the same way as road runners?

Clearly, this is a complex topic!

Thankfully, we're featuring a top strength coach on the podcast to answer all of your questions about lifting for runners.

You'll recognize Randy Hauer as the strength coach behind the programming of High Performance Lifting - our step-by-step lifting program for runners.

Randy has over 30 years of strength and conditioning experience in a wide variety of disciplines and training styles:

• Olympic Weightlifting
• Sports performance coaching
• Personal training
• CrossFit
• Kettlebell training

He uses insights from these experiences to develop world-class programming for pro runners in Boulder, Colorado. He works directly with some of Brad Hudson's Hudson Elite team members.

In High Performance Lifting, Randy brings runners through a comprehensive 16-week strength program that periodizes strength training so runners will get strong, powerful, and (most importantly) faster.

And today he's answering the most common questions we've received over the last few weeks:

• HIIT / CrossFit training for runners
• When you should lift (Before or after running? Off days? Hard days?)
• Soreness from lifting weights
• Trail runners and lifting
• Mobility and movement fluency
• Is HPL just for "fast" runners?
• Is it right for older runners 50+? What about high school aged kids?