Are you lifting enough weight or getting in enough reps to build strength as a runner? Find out if your current strength training routine is optimal to reach your strength goals in this article.

As runners, it is not uncommon to feel pain when we run. Uncommon, however, does not necessarily mean normal. This article aims to shed light on the topic of running with pain. When is it best to rest and when can we keep pushing through the pain?

The importance of including strength training in a running plan is now well-known.

Strength training can help support our running bodies by improving our running economy. This is essentially how much oxygen we use while we run. This is directly related to how difficult the effort will feel. The better the running economy, the more at ease we will feel during our runs.

The other benefit of strength training is enhancing running performance. Improved performance can be seen as faster running speeds or shorter times to complete a run. Score!

However, the burning question that remains is: How am I supposed to fit all of this into my training schedule?

I can’t even count the number of runners I have treated with weak calves. This doesn’t only apply to beginners either. I have assessed marathon runners that were barely able to do 10 calf raises. Surprising, right?

When we think about strength training for runners, we often jump straight to our quads, hamstrings, and glutes. But what about your calves? These muscles are usually undertrained despite playing a critical role in running performance.

Balance is one of those foundational skills that can really improve your running performance and prevent injuries. Plus, it can improve your overall quality of life if you consider the bigger picture.

In this article, we’ll break down what balance is and how you can begin to assess your balance with some easy at-home tests. Plus, I’ll give you some exercise options that you can begin implementing in your workouts. Let’s dive in!

So, you just finished a race, congrats!

Whether it was a 5k or a marathon, you should be proud of your accomplishment.

You may be asking yourself: “Where do I go from here?”. That’s a totally valid question and one that I can relate to.

The best way to have a successful post-run strategy is to be prepared. What you do in the hours and days following the race can have a significant impact on your recovery.

The thoracic spine, also known as the T-spine, is the area of the back between the neck and the lumbar spine (lower back). This area often becomes stiff, which can lead to compensations in other areas, namely the neck and the lower back.

Even though I have been a physiotherapist for the last 10 years as well as a runner, I have made my fair share of mistakes when it comes to training for races. It’s always easier to advise people when you’re on the outside, but it’s not always as easy to implement the advice into your training.

Knowing what I know now, and having experienced training for multiple races firsthand, here are 7 things I would ABSOLUTELY recommend doing when training for a marathon (or half marathon).