Great post, Sarah! Thanks so much for sharing. I've found strength training to be an incredible unlock for mountain/ultra running, not just for injury prevention but for performance. Someday I think we'll see the apparent (but, in my opinion, very misled!) consensus among coaches in this space shift toward recognizing it as essential, rather than a "nice-to-have" that's always secondary to running more miles. That you're devoting so much time to this now is not just a silver lining of being injured; I'm confident it will actually be transformative for you in preparing for Hardrock this year! (And, if anything, I'd encourage you not to stop lifting heavy, especially lower-body exercises like squats and lunges, in May and June.)
2 things Sarah, thanks for your insight into condirioning benefits. I'm currently off trails as injured - split meniscus - and working on conditioning with my kiné. The impact on strength and flexibility is paying dividends in my pool swim training so thanks for getting the message out to everyone. Secondly what have you done😀 your recommending Jamil and the Chipotle challenge was brilliant on so many levels - why do we have to win? What happens when we get overtaken and what getting injured teaches us about our thinking. Thanks so much 🙏
Thanks, sarah. Glad to hear you’re able to ramp up mileage now! I just wanted to add that push ups with elbows out is really not a bad thing, and combined with thoughtful shoulder mobility exercises can allow one to maintain even develop strength as we age. I learned this from PT Jay Dicharry’s (also inventor of the mobo board) book called Running Rewired. There are also YouTube videos of some of the workouts but they don’t replace the book. Anyway, I highly recommend this read.
Great post! I’m 60 and have been consistently doing a strength program for 6 years and I am on the every woman needs to be doing it train. Ive had some great strength gains. I love it not only for injury prevention but I find it allows me to do less miles, I do have what I consider pretty solid base and I’m still building able to build on it.I don’t run ultras but I do run shorter trail races including the rut.
Saving this post for future reference! I’ve gotten pretty consistent at working in strength sessions, but I know I’m probably not going heavy enough or long enough. Without guidance from a trainer on proper form, I’m always trying to balance getting stronger against causing myself injury with weights (which I have done before!). Great practical advice in this post.
It’s funny, more often I hear from women my (our) age how much they LOVE strength training, even more than running. That is definitely not me and probably never will be, but I will do whatever it takes to stay healthy and avoid injury.
Side note: Your distinction between conditioning and cross training is interesting, but I wonder if there’s more overlap in things other than yoga than you give credit for. Swimming, for example, always feels partially like a mobility workout (Zoe calls it “yoga in water”). And cycling seems to be building leg strength for me in a way that compliments running. No question that weight training gives the most conditioning bang for the buck, but cross training activities also give some conditioning, I think.
Yeah, I think there’s overlap. I call my riding (horse not bike) yoga in the saddle! I was also trying to distinguish between separate sports (cross training) and working out (not really a sport).
Thanks Sarah! Love this and all the great examples. As an old lady I am definitely trying. to keep the strength work consistent, but I like the conditioning aspect to what you say here. I'm working on the "heavy for me" weights which others would probably call light, but me doing me!
What fantastic content. I am spending several days a week in the gym or on my mat at home with the goal of getting my pelvic area/hips, to allow me to get back to injury free running. The advice is golden. As an aging female runner, I’m all in with this strategy.
Great tips - thank you for sharing! I totally agree that "some is better than none." For this runner, "some" equates to one (just one) set of 30-40 push-ups every morning. I've been doing daily that since November 2023. At work, I'll also do random pistol squats to break up this desk jockey's day. And, during a training block, I'll incorporate a "mountain legs" routine (courtesy of SWAP) 2x per week.
Excited to see if Jamil can win the Chipotle challenge. He's got some stiff competition!
Thanks so much! I cannot afford a gym, or the extra travel time and I really need this type of instruction. I am an aging ultra runner who doesn't want it to end yet! Also, presently injured Thanks again I have great appreciation
Good job! Both for your lengthy tutorial and your own outstanding conditioning program.
IMHO, if anything you have undersold strength training. Ultrarunners tend to exist in their own tiny bubble (1/10th of 1% of all runners?) so often are unaware of what other endurance athletes are doing to be healthier and happier.
I'm not sure if I would make this statement:
"... and working out at a gym probably won’t lead to significant improvements in your road marathon performance."
The opposite could be true for a meaningful percentage of runners.
And this is coming from a person who would rather climb a 14er than go to a 30 minute PT appointment! So thank you for inspiring me to follow my own advice.
Sarah, Push/Pull/Hinge/Squat/Carry. I love this breakdown, and tell it to people whenever I can. Especially if they are overwhelmed with the variety of choices, structures and messages out there that scream "DO THIS" if you are a runner. (And don't get me started on "devices", I have many but the plethora out there is staggering).
It isn't really all that hard when you break it down this way. The actual movement can vary, just as you stated. Push= bench press or push up, if you only have time for one set do the major movement, not the small movements: skip the bench fly, or push down.
Great message on the on the cross fit. Don't get me wrong its great. But the conditioning we are talking about is FOR RUNNING. (Please don't hate me cross fitters, I run with one, he's great, and also half my age. So there.). Get the conditioning to work for the running, it works.
Great end post about the Chipotle challenge! LOVE that whole story, the community getting involved, people coming out to do laps with them. It's like a mini version of Forrest Gump!
Great post, Sarah! Thanks so much for sharing. I've found strength training to be an incredible unlock for mountain/ultra running, not just for injury prevention but for performance. Someday I think we'll see the apparent (but, in my opinion, very misled!) consensus among coaches in this space shift toward recognizing it as essential, rather than a "nice-to-have" that's always secondary to running more miles. That you're devoting so much time to this now is not just a silver lining of being injured; I'm confident it will actually be transformative for you in preparing for Hardrock this year! (And, if anything, I'd encourage you not to stop lifting heavy, especially lower-body exercises like squats and lunges, in May and June.)
Thanks, good to hear! I’ll try.
2 things Sarah, thanks for your insight into condirioning benefits. I'm currently off trails as injured - split meniscus - and working on conditioning with my kiné. The impact on strength and flexibility is paying dividends in my pool swim training so thanks for getting the message out to everyone. Secondly what have you done😀 your recommending Jamil and the Chipotle challenge was brilliant on so many levels - why do we have to win? What happens when we get overtaken and what getting injured teaches us about our thinking. Thanks so much 🙏
Thanks, sarah. Glad to hear you’re able to ramp up mileage now! I just wanted to add that push ups with elbows out is really not a bad thing, and combined with thoughtful shoulder mobility exercises can allow one to maintain even develop strength as we age. I learned this from PT Jay Dicharry’s (also inventor of the mobo board) book called Running Rewired. There are also YouTube videos of some of the workouts but they don’t replace the book. Anyway, I highly recommend this read.
Great post! I’m 60 and have been consistently doing a strength program for 6 years and I am on the every woman needs to be doing it train. Ive had some great strength gains. I love it not only for injury prevention but I find it allows me to do less miles, I do have what I consider pretty solid base and I’m still building able to build on it.I don’t run ultras but I do run shorter trail races including the rut.
Saving this post for future reference! I’ve gotten pretty consistent at working in strength sessions, but I know I’m probably not going heavy enough or long enough. Without guidance from a trainer on proper form, I’m always trying to balance getting stronger against causing myself injury with weights (which I have done before!). Great practical advice in this post.
It’s funny, more often I hear from women my (our) age how much they LOVE strength training, even more than running. That is definitely not me and probably never will be, but I will do whatever it takes to stay healthy and avoid injury.
Side note: Your distinction between conditioning and cross training is interesting, but I wonder if there’s more overlap in things other than yoga than you give credit for. Swimming, for example, always feels partially like a mobility workout (Zoe calls it “yoga in water”). And cycling seems to be building leg strength for me in a way that compliments running. No question that weight training gives the most conditioning bang for the buck, but cross training activities also give some conditioning, I think.
Yeah, I think there’s overlap. I call my riding (horse not bike) yoga in the saddle! I was also trying to distinguish between separate sports (cross training) and working out (not really a sport).
Thanks Sarah! Love this and all the great examples. As an old lady I am definitely trying. to keep the strength work consistent, but I like the conditioning aspect to what you say here. I'm working on the "heavy for me" weights which others would probably call light, but me doing me!
What fantastic content. I am spending several days a week in the gym or on my mat at home with the goal of getting my pelvic area/hips, to allow me to get back to injury free running. The advice is golden. As an aging female runner, I’m all in with this strategy.
Thank you!
Great tips - thank you for sharing! I totally agree that "some is better than none." For this runner, "some" equates to one (just one) set of 30-40 push-ups every morning. I've been doing daily that since November 2023. At work, I'll also do random pistol squats to break up this desk jockey's day. And, during a training block, I'll incorporate a "mountain legs" routine (courtesy of SWAP) 2x per week.
Excited to see if Jamil can win the Chipotle challenge. He's got some stiff competition!
Thanks so much! I cannot afford a gym, or the extra travel time and I really need this type of instruction. I am an aging ultra runner who doesn't want it to end yet! Also, presently injured Thanks again I have great appreciation
!
Good job! Both for your lengthy tutorial and your own outstanding conditioning program.
IMHO, if anything you have undersold strength training. Ultrarunners tend to exist in their own tiny bubble (1/10th of 1% of all runners?) so often are unaware of what other endurance athletes are doing to be healthier and happier.
I'm not sure if I would make this statement:
"... and working out at a gym probably won’t lead to significant improvements in your road marathon performance."
The opposite could be true for a meaningful percentage of runners.
And this is coming from a person who would rather climb a 14er than go to a 30 minute PT appointment! So thank you for inspiring me to follow my own advice.
Sarah, Push/Pull/Hinge/Squat/Carry. I love this breakdown, and tell it to people whenever I can. Especially if they are overwhelmed with the variety of choices, structures and messages out there that scream "DO THIS" if you are a runner. (And don't get me started on "devices", I have many but the plethora out there is staggering).
It isn't really all that hard when you break it down this way. The actual movement can vary, just as you stated. Push= bench press or push up, if you only have time for one set do the major movement, not the small movements: skip the bench fly, or push down.
Great message on the on the cross fit. Don't get me wrong its great. But the conditioning we are talking about is FOR RUNNING. (Please don't hate me cross fitters, I run with one, he's great, and also half my age. So there.). Get the conditioning to work for the running, it works.
Great end post about the Chipotle challenge! LOVE that whole story, the community getting involved, people coming out to do laps with them. It's like a mini version of Forrest Gump!
Hope you are healing up and gearing up!