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Published Aug 4, 2022

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

Dr. Kate Bochnewetch, PT, DPT, CSCS, joins Elisabeth Scott to break down the essentials of strength training for runners, focusing on periodization, progressive overload, and the role of heavy lifting in optimizing race preparation and recovery. She also clarifies misconceptions about HIIT and circuit training, providing expert advice on aligning workouts with specific running goals.
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  • Strength Defined

    clarifies that strength training for runners is distinct from cardio workouts, focusing on improving strength rather than elevating heart rates. She emphasizes that many workouts marketed as strength training are actually cardio in disguise, which may not be the most effective for runners seeking strength gains 1. adds that proper strength training doesn't require hours in the gym and can be effective with just two sessions a week 1. Kate's journey into running and physical therapy highlights her commitment to helping runners find balance and joy in their training 2.

    You don't need to be spending hours in the gym every day to get your strength training benefits.

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    She stresses the importance of working with specialists who understand the unique needs of runners 2.

       

    Misconceptions

    Common misconceptions about strength training include the belief that high reps with low weights are sufficient for runners. argues that runners often don't lift heavy enough to achieve optimal strength adaptations 3. She explains that lifting heavier weights with fewer reps is more effective for building strength, and that rest between sets is crucial for recovery and performance 4. notes that learning to gauge effort, much like in running, is a skill that develops over time 4.

    Low weight, high rep is not the same as high weight, low rep exercise.

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    Kate highlights the importance of overcoming misinformation and adapting training to individual needs 3.

       

    Heavy Lifting

    Heavy lifting is beneficial for runners, despite seeming counterintuitive to endurance athletes. uses a system based on perceived exertion and reps in reserve to tailor lifting intensity to individual capabilities 5. She explains that soreness is normal when starting a new training block, but it shouldn't interfere with running or daily activities 6. emphasizes that soreness isn't a marker of a successful workout and should decrease as the body adapts 6.

    Soreness itself is not the marker of a successful workout.

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    Kate advises adjusting training plans if soreness persists, indicating overtraining or inadequate recovery 6.

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