Strength Training for Runners: A Complete Guide

Strength training for runners isn’t optional—it’s essential. In this comprehensive episode of the Marathon Handbook Podcast, Michael Doyle, Katelyn Tocci and Alex Cyr unpack the how, why, and when of strength training for runners. 

They kick things off by breaking down why runners need to lift weights in the first place (01:20), then bust some of the biggest myths in the sport, like “lifting will make you bulky” (05:30), “running is enough” (08:45), and “bodyweight exercises don’t count” (10:15). 

The team lays out exactly how to structure strength into your week without burning out (20:00), including a complete no-equipment routine for small spaces (26:55). Alex shares his simple and effective twice-a-week strength plan (35:20), while Katelyn dives into her dynamic gym-based routine (50:20), offering inspiration for both beginners and advanced athletes alike. 

You’ll also hear the truth about balance, plyometrics, and functional strength training (45:20), plus tips to help you just get started—and stay consistent (01:03:45). Whether you’re training for your first 5K or your next marathon, this episode will reshape the way you think about strength.

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