Want to Run Stronger? Don’t Skip the Weights

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Strength Meets Endurance: Why Strength Training Can Elevate Your Running

As runners, we often focus on miles, pace, and endurance. But what if the secret to lasting success isn’t just on the trails but in the gym? In this week’s episode of Run the Riot, ultrarunner and coach Ben Light shares why strength training is essential for runners of all distances.

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Ben believes in the power of a well-rounded approach to running. By combining strength and endurance, he’s helped countless athletes build not only speed but also the resilience to prevent injuries and tackle long distances with confidence.

Why Strength Training?

• Injury Prevention: Strengthening key muscle groups like your core, glutes, and legs helps you stay stable and reduces the risk of overuse injuries.
• Endurance Gains: A strong body supports better posture and efficiency on long runs, helping you go farther with less fatigue.
• Tougher on Trails: As Ben puts it when talking about 200-mile and longer races, “I’m more like a Clydesdale or like a pack mule. Load me up! I’m not going any faster or any slower. I’m still gonna power up that mountain.”

How to Start:​
Keep it simple! Keep the weight light and get some reps in. Here’s a sample workout:

1. Squats (Bodyweight or Weighted) – 3 sets of 12-15 reps
2. Deadlifts – 3 sets of 10 reps
3. Plank with Shoulder Taps – 3 sets of 30 seconds
4. Lunges (Walking or Stationary) – 3 sets of 10 reps per leg

Ben Light shares more about his approach to blending strength and running in our latest podcast episode. He also talks about how he helps runners train for events like 200-milers by creating tailored plans that combine strength training with trail-specific preparation.

Check out the podcast for all kinds of running and strength nuggets! https://www.theriot.run/benlight​

On the Journey,

David

Want to explore how strength training can transform your running? Visit Run the Riot Coaching to start your journey today.