Strength Is Your Fountain of Youth
I think we all know the importance of strength and conditioning, but not all of us take it seriously.
Too many myths and misconceptions surround weight training and running — and as a physical therapist, runner, triathlete, and coach, I’ve heard them all. I want to share my personal and professional experiences to help set the record straight.
From Notebook Dreams to Ironman Finish Lines
In high school, I wrote on a scrap of notebook paper two goals that felt impossibly bold: run a marathon and complete an Ironman. I had no idea what either required, but I liked the challenge. Only 1% of the world finishes a marathon — and I wanted to be part of that 1%.
Ironically, I had never run long distance. I even avoided track. But in college, my boyfriend (now husband), JJ, asked me to go on a three-mile run. I said yes — how hard could that be? Very hard, as it turns out. But when I finished, something in me changed.
That glimmer of satisfaction turned into a spark. “I think I want to do a half marathon,” I told JJ. He said, “Go for it. Just sign up.” So, I did. Within two weeks, I ran my first half marathon. That led to my first full marathon, and before long, JJ and I were spending our college and PT school years running marathons and lifting weights.
JJ taught me how to program lifts, move with good form, and chase strength gains. Every PR in the gym felt as satisfying as a finish line.
After PT school and fellowship, I needed a new challenge. A coworker mentioned triathlon, and within hours I’d signed up for my first Half Ironman — and even signed up JJ, who didn’t yet know how to swim! Six months later, we crossed our first finish line together in Galveston, Texas.
That led to my first full Ironman (completed solo during COVID after my race was canceled). And eventually, JJ showed me a documentary on the Leadville 100. I was hooked. We both entered the lottery and got in.
Leadville was a monster. I’ve started it twice and DNF’d twice — but each time, I’ve grown stronger mentally and physically. The next time Leadville gives me a chance, I’ll cross that finish line and earn that buckle.
Why Strength Became My Foundation
Before I ever called myself an endurance athlete, I was a strength athlete. I loved the weight room — squats, deadlifts, 5x5s, the satisfaction of moving heavy weight with control.
When I transitioned into trail and ultra running, I realized strength wasn’t optional — it was essential. Strong muscles protect joints, improve stability, and keep you running longer and pain-free.
The Common Mistake I See as a PT
As a sports and orthopedic physical therapist, I see a pattern: the runners who are chronically injured are usually the ones who overtrain mileage and skip the weights.
A coach can design your run plan, but that plan should always include a specific strength routine. Strength training isn’t “extra.” It’s injury prevention, performance enhancement, and long-term resilience.
What Strength Training for Runners Really Looks Like
It’s simpler than you think. You don’t need fancy equipment or endless variety. Focus on the basics:
- Squat
- Deadlift
- Lunge
- Chest press
- Row
- Plank
Start light if you must, but don’t stay there. Aim to reach near muscle failure by the 8th–10th rep — that’s where change happens. Do this consistently, 2–3 times per week.
By six weeks, you’ll feel stronger. By three months, you’ll see it — not just in the mirror but in how you run. You’ll notice smoother stride control, better recovery, and fewer nagging aches.
That lingering hamstring or hip flexor tightness? Gone.
Strength Is Your Fountain of Youth
Too many runners end up sidelined by chronic pain, tendon irritation, or joint issues. It’s frustrating and disheartening — I’ve seen it countless times. But your body is incredibly adaptable. It knows what it needs before you do. Pain is just its way of asking for change.
The longer you ignore the problem, the harder it is to fix. But you can reverse most running injuries with proper strength work. Treat your time in the gym the same way you treat your long runs: with discipline, intention, and purpose.
There’s no reason to stop running — or lifting — as you age. Strength training is our fountain of youth. It keeps us doing what we love for a lifetime.
Moral of the story: Don’t be afraid to lift weights. To run far and to run for life, strength is your best friend. Dust off those weights — and get to work.