You can bet, when it comes to the strength training mistakes that runners make…

I’ve probably made most of them.

• I had a coach tell me before to do 2 x 50 body weight lunges to fix my runner’s knee. Didn’t work. It just left me sore.
• I went on a whole HIIT workout-spree in grad school. I got really sweaty and only a little stronger.
• I tried a billion push ups and all the body weight exercises you could think of during Covid because all the gyms were closed. I got better at push ups, but that didn’t help my legs.

THE POINT IS:

It’s ok to make strength training mistakes.

Learning to run is a process! (just think of all the workout mistakes, running easy days hard, and fueling mistakes we’ve all made!)

Learning to strength train is no different.

It doesn’t mean give up, you’re trash, and you’re never going to get it right.

Not. at. All.

Instead, you start where you need to.

Granted, some of the mistakes I’ve listed are ONLY doing body weight and ONLY using 5-10lb dumbbells.

You know me: I’ve gone into the nuance-weeds and explained the how’s and when’s those ARE OK.

But the TRUE strength training mistakes runners make that holds them back and keeps them struggling with a chronic injury spiral is:

• Not getting starting
• Not sticking with it
• And not getting brave and picking up a heavy weight because it’s hard.

That is not an attack.

That is my personal confession.

Like I said before: if there’s a strength training mistake to be made by a runner, I’ve probably made it.

So how about we hop over and check out 6 Ways as a Physical Therapist I see Runners MESS UP Strength Training that Gets Them Injured.

Because I think knowing what NOT to do, is just as important as knowing exactly what you should be doing.

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Don’t forget to sign up for Injury Proofed: my Free 2 Day Live Event where I teach you how to target injury-preventing muscle groups with the right weights so you can lift heavy confidently and run your next training cycle injury free. Sign up here!

Looking for MORE ways to work together?

• NEW! RUNNING RESCUE CALL: Save your run and your race at the first sign of an ache, niggle, or repeat running injury. Let's work together 1-on-1 with these coaching calls to create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for your next race day!
• Grab one of my FREE Strength resources for runners: FREE STRONGER RUNNER 14 DAY Strength Challenge: done-for-you FREE 14 days of programmed strength exercises specifically for runners! (all in one, easy-access app!) or my FREE Strength Guide for Runners (a low tech, pdf download you can get started with immediately!)
• GET ON THE WAITLIST for RACE READY: my one-on-one 16 week strength coaching program designed for marathon runners and personalized around your training plan. Run better, longer, stronger, faster, & injury-free!
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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