I had a runner actually ask me this:

“I know I need to start using heavier weights than the little baby dumbbells I currently have, but I don’t have a good idea of where I should be starting?”

And to be fair, for the longest time, I didn’t either.

During 2020 when we were all just trying to figure out life, I doubled down on running.

Mainly: to start running again.

*gasp* I know.

Running and I took a couple years off. I wanted to rekindle that relationship.

But it was slow going.

Because it was hard.

I wanted to mentally beat myself up for needing to walk after 1 minute and I felt physically beat up because of knee and achilles pain, reminding me of how weak I was.

And no joke, I had a set of 3lb dumbbells and a 10lb medicine ball. Baby dumbbells, indeed.

And here I was, a jobless doctor of physical therapy, struggling to run, and forced to get real and rehab herself.

With 3lb dumbbells? Oh hell, no.

And it was scary: going to target, standing in front of the workout section, trying to make a decision.

You’d think 3 years of Doctor-PT-school would be harder.

Man, baby dumbbells. They’re not going to save you from running injuries. (I tried lols).

So would you like the head start I wished I had back in 2020?

Knowing the right weight to pick up in the target aisle would have rocket-launched my progress forward by at least 6 months.

Don’t be like me and take the slow lane.

When you know the exact weight you should be starting with for exercises like squats, lunges, deadlifts, the running injury-proofing results you get are FAST and Effective and running feels better.

And your running workouts feel stronger.

Oh, and spoiler: the weight you should be starting with is different for men and women!

So if you’re ready for answers: to learn exactly what weight to use for which exercise and what strength exercises you *should* be doing as a runner to stay injury-free,...

come hang out with me in my new, FREE 2 Part LIVE EVENT, Injury-Proofed: go from injury prone to injury proof.

Dare to Train Differently,

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

P.S. Be on the look out for weekly running inspiration, workouts, or new tips and tricks. There's always something new to learn!

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• 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!)
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