Why Every Ultrarunner Needs Cross-Training

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The Power of Cross-Training for Ultra Success

Dear Reader,

In the world of ultrarunning, logging miles on the trails is essential—but what if we told you that lifting weights could be the missing piece to unlocking your full potential?

In our latest episode of Run the Riot, we talked with Lucja Leonard, a seasoned ultrarunner who has tackled some of the world’s toughest races, including the Bigfoot 200 and the Divide 200. During the conversation, Lucja shared what I believe to be one of her secrets to her success: strength training.

If you’ve followed me any length of time, you know how much I enjoy strength training.

Photo by Sinister Sports

Lucja explained that while most runners focus only on building endurance in their legs, it was her upper body that needed some attention also. Why? Because in multi-stage races and 200-mile adventures, carrying heavy packs filled with gear for days can wreak havoc on your shoulders and back. Without the proper strength, even the strongest runners can struggle.

Why Cross-Training Matters for Ultrarunners

Cross-training, especially lifting, brings significant benefits:

• Injury Prevention: Strengthening muscles around joints like the knees and hips helps prevent overuse injuries that often plague ultrarunners.
• Endurance Boost: Developing upper body strength helps carry gear more efficiently, reduces fatigue, and maintains posture during long races.
• Mental Toughness: Weightlifting can mirror the challenge of ultrarunning—it’s about pushing yourself beyond comfort and embracing discomfort.

Lucja’s dedication to strength training was a game-changer, helping her stay strong and balanced through tough climbs, carrying her gear, and enduring long, grueling races like the DIVIDE 200.

Are you ready to integrate cross-training into your ultrarunning routine?

3 Easy Cross-Training Tips for Runners:

1. Start with Core and Upper Body Workouts: Planks, push-ups, bands, and light weights can make a huge difference in core and upper body strength. Keep it simple.
2. Consistency is Key: Aim for 2-3 days of strength training per week alongside your running schedule. Keep the sessions short if you have to. Do them after your runs.
3. Don’t Skip Leg Day!: Incorporate squats and lunges to build stronger quads and glutes for tackling those mountain climbs.

If you’re curious about how Lucja balanced trail running and strength training, listen to our full conversation on the latest episode of Run the Riot. Her insights might just inspire your next training block!

​Click Here to Listen Now​

Keep crushing it!

On the Journey,

David

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