In recent years, runners have come to accept that strength training is a necessity to stay healthy and perform optimally. But periodized strength training is more effective and today, you’ll learn how to divide your lifting into 3 distinct phases!
After one too many running injuries, runners are starting to understand the importance of consistent strength work. Strength training should no longer be considered a type of cross-training for runners – instead it should be treated as an integral part of every running program. Elite athletes now regularly incorporate strength routines into their training and set an example for runners of all levels.
Strength training can run the gamut from bodyweight physical therapy-type exercises to heavy weight training that includes lifts like deadlifts and squats. While incorporating just about any type of strength exercises is better than doing none, there is an ideal way to schedule your training. Just as you periodize your workouts to prepare for a race, you can (and should!) do the same with strength training.
On the podcast today is a guest who joined me previously on episode 223. Jimmy Picard is a Doctor of Physical Therapy in Salt Lake City, Utah. In college, Jimmy was a competitive distance runner for William and Mary, and later became a competitive Cat 2 cyclist in just 2 seasons (categories go from 5 to 1, with one being the most competitive level).
Jimmy Picard, DPT on Periodized Strength Training
As a physical therapist, Jimmy specializes in treating endurance runners and mountain athletes to help them stay healthy. He is also a certified running coach and strength coach. Jimmy’s experience in competitive endurance sports combined with his expertise in PT allow him to offer valuable insights to runners so they can avoid and recover from injury.
While I have talked extensively about the benefits of lifting weights and the use of specific types of exercises, my conversation with Jimmy takes a different focus. Runners have come to understand the benefits of strength training, but many don’t know how to schedule it over the course of a season.
On this episode with Jimmy, you’ll learn how to schedule strength training and more:
- Why periodized strength training is better than static workouts
- Why there is more room for a variety of strength work during base training
- The role of muscular endurance work in various training phases
- Which training phase makes the best use of raw strength
- How to schedule strength training around your hardest workouts
- When to focus on bodyweight and physical therapy-type exercises
- Why strength training is essential for tendon injuries
- How to schedule strength consistently to avoid the boom/bust cycle
My conversation with Jimmy can help you plan periodized strength training much more effectively. Enjoy!
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Links & Resources from the Show:
Thank you MOBO Board!
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.
Thank You AG1!
We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews.
One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.
I also love that AG1 has changed over the last decade. They’ve made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.
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