#167 All Your Strength Training Questions Answered, with Dr. Victoria Sekely

Nov 29, 2023

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Victoria Sekely

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ADVICE

Start With Bodyweight Then Progress

Start strength training with bodyweight exercises to build comfort and routine.
Add weight progressively to make muscular changes and improve running efficiency.

INSIGHT

Pair Strength With Hard Run Days

Pair hard run days with strength training to allow recovery and gains.
Keep easy runs truly easy to maintain balance and prevent injury.

ADVICE

Periodize Strength Training

Periodize strength training seasonally, focusing on heavy lifting in off-season.
Taper or reduce strength work during race build-up to save energy.

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This episode is all about strength training. Some runners love it, most runners avoid it, but almost everyone knows they should be doing some of it. Nathan's joined by Victoria Sekely, DPT to answer all your strength questions. How do you best integrate it with your training? Where do you get started with lifting heavy? What are some generally beneficial exercises? What shoes should you wear? Tune in for answers to these and more.

Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. You can find her online at her website or on Instagram.

Chapters

0:00 - Intro
1:39 - Victoria's background
8:21 - Favorite running courses
11:05 - Do we need to lift heavy or is bodyweight enough?
17:18 - Mistakes to avoid when learning to lift heavy
20:15 - Adapting your running routine to lifting heavy
21:29 - When in the week is it best to strength train?
26:39 - How do you periodize your lifting through the year?
29:10 - Does strength training benefit everyone or just elites?
32:52 - What lifts/exercises are recommended for runners?
41:29 - How do you avoid overdoing strength training?
42:33 - What shoes should you lift in?
45:33 - Is strength training bad for your running performance?
47:46 - Victoria's favorite running shoes
50:21 - Wrap-up

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