Season 1 Episode 20 of Running to the Castle Podcast w/ Dr. Ali Marty

Hey! How's it goin?
In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runner

1. The Purpose of Strength Training

   • Explanation of the common misconception of using strength training to alleviate pain.

   • Differentiation between addressing weakness and managing pain.

   • Insight into how strength training is primarily aimed at preventing future injuries by building muscular support.

2. Identifying Signs of Weakness

   • Discussion on recognizing signs of weakness in various areas of the body, such as ankles, knees, hips, and upper body.

   • Examples of symptoms indicating weakness, including instability, inability to rise on toes, or difficulty lifting objects.

   • Importance of distinguishing between pain-related symptoms and true signs of weakness.

3. Incorporating Specific Exercises for Weaknesses

   • Recommendation to tailor strength training routines to target specific weaknesses identified in runners.

   • Explanation of the significance of ankle, foot, core, and upper body exercises in addressing weaknesses.

   • Highlighting the importance of a comprehensive, whole-body strength routine for optimal running performance.

4. Understanding the Role of Posture and Upper Body Strength

   • Insight into the connection between upper body strength, posture, and efficient running mechanics.

   • Illustration of how upper body strength contributes to maintaining proper posture and breathing during running.

   • Dispelling myths about the irrelevance of upper body strength in running.

5. Implementing a Well-Rounded Strength Routine

   • Guidance on designing a balanced strength training program covering all major muscle groups.

   • Encouragement to include core and upper body exercises alongside lower body routines.

   • Explanation of how a holistic approach to strength training minimizes the risk of imbalances and injuries.

6. Emphasizing the Importance of Consistency

   • Stressing the significance of consistency in performing strength exercises to see tangible improvements.

   • Reminder of the long-term benefits of maintaining a regular strength training regimen for injury prevention.

   • Encouragement to prioritize strength training alongside running to achieve overall fitness goals.

Looking for more resources?

Check out the links to free training plans and information about strength exercise videos below.