s2/e27 Heavy Lifting for Runners with Dr. Kate Bochnewetch PT, DPT, CSCS (@the_running_dpt)

Periodization

Periodizing strength training is crucial for aligning with race-specific goals and different running seasons. Kate Bochnewetch emphasizes the importance of synchronizing strength training with running schedules, suggesting that runners should adjust their strength routines based on their racing calendar. She advises, "When we're in racing season, obviously we're not in the gym all the time and that's not our main goal" 1. This approach allows runners to maximize their performance while ensuring adequate recovery time 2.

   

Training Balance

Balancing heavy lifting with running requires strategic planning to ensure sufficient recovery. Kate Bochnewetch suggests aligning strength training with speed work sessions to keep hard days hard, thus freeing up more days for recovery. She explains, "This just opens up your schedule for more active recovery days or full rest days" 1. This strategy helps runners maintain their training intensity without compromising recovery 3.