Running Strong - Part 2

Welcome to Part 2 of the series, where we shift focus to strength and conditioning (S&C). If Part 1 was about the “little things” you add around your runs, Part 2 is about the bigger supplemental training: weightlifting, core work, plyometrics, and all that good stuff.

There’s a myth (finally dying out) that runners don’t need strength training. In reality, an intelligently designed strength program will make you faster, more efficient, and far less injury-prone. As Jay Dicharry, one of the experts we’ll discuss, likes to say: it’s not just how strong you are, but how well you use that strength in running. Strength training teaches your body to move better and handle more stress, so you can run longer, faster, and pain-free.

This section draws from three influential sources (and coaches): Jay Dicharry’s “Running Rewired,” Chris McDougall & Eric Orton’s training philosophy (from Born to Run 2, which we’ll call Built to Run here), and Keith Bateman’s “Older Yet Faster.” Each offers unique insights into making a runner’s body stronger and more resilient. We’ll cover the core principles of their philosophies and provide a blueprint for how to apply them.

Why Runners Need Strength Training

Let’s set the stage with some motivation. What’s in it for you if you lift some weights or do core exercises? A lot, it turns out:

• Better Running Economy (Efficiency): Stronger muscles (and connective tissues) make you more economical. Think of your stride as a car – strength training can improve your “miles per gallon.” You get more power output with less energy waste. One coach analogized that we want a powerful engine and a strong chassis. If your aerobic system is the engine, your muscles and tendons are the chassis. Both need development. Studies have shown that runners who do strength training improve their running economy, meaning at the same pace their body uses less oxygen. Over a marathon or long swimrun, that’s huge.

• Injury Prevention: Many running injuries are essentially breakdowns of tissues that weren’t strong enough to handle the training load. By strengthening key muscle groups – glutes, quads, hamstrings, core, calves, etc. – you increase the load your body can bear before something gives out. For example, if you strengthen your hips and glutes, you stabilize your knee better and can ward off runner’s knee. If you strengthen your calves and Achilles through eccentric heel drops and weighted exercises, you become less likely to get Achilles tendonitis even when ramping up mileage. Strength training is essentially prehab (preventative rehab). As Dr. Marsh noted, a well-rounded program with weight training can fix weak links that would otherwise lead to injury. Even evidence reviews suggest strength training can reduce overuse injury risk for runners by enhancing tissue capacity.

• Longevity and Performance: Muscle mass naturally declines with age, and bone density can decrease – both factors in injuries and performance drop-offs. Strength training combats those. It can increase bone density (running alone isn’t enough stimulus for bones, surprisingly) and maintain muscle power so that even older runners can keep their speed. Many masters runners credit a consistent strength routine for allowing them to run fast in their 50s and 60s. And for you younger runners – building some strength now will “bank” some resilience for later. Plus, it just makes you a more athletic runner. Have you ever noticed the elites have great posture and seem to glide? That comes partly from having a rock-solid core and hips from drills and strength work.

In short, if you want to run faster, longer, or just hurt less – it’s time to embrace strength and conditioning. Now let’s see what our experts have to say.

Jay Dicharry’s “Running Rewired”: Stability, Strength & Speed

Jay Dicharry is a physical therapist and biomechanist known for blending clinical science with coaching. His book Running Rewired (2018) is basically a manual on how runners can rebuild their movement patterns for better efficiency and fewer injuries. Dicharry argues that many of us have “dead spots” or poor habits in our running form (for instance, hips that collapse, feet that flop) that are not fixed simply by running more. We need targeted exercises to rewire our brain-body connection. The promise of the book is to help runners become stronger, faster, and more injury-resistant by following a set of workouts that improve stability and strength.

One of the key insights Dicharry shares is that running alone isn’t sufficient to strengthen everything you need for running. It’s a bit ironic, but running thousands of steps doesn’t necessarily strengthen your feet, ankles, hips, and core enough – or in the right ways – to prevent all injuries. For example, you might have extremely weak lateral hips (gluteus medius) that running doesn’t fix, and that can lead to IT band pain. Or your bones might not get enough remodeling stimulus from running impact alone.

Jay actually surprised a lot of people by pointing out that “running isn’t actually good for your bones” in terms of building bone density. The repetitive forces can cause breakdown if not balanced with proper recovery and strength work. He emphasizes doing exercises that strengthen not just muscles but also tendons, ligaments, and bones by applying safe loads to them. Think heavy resistance training and plyometrics – those do wonders for bone density and tendon stiffness (in a good way), which protect you from stress fractures and tendon injuries.

Dicharry’s approach in Running Rewired involves 15 “rewire workouts” that runners can slot into their training. These include a lot of functional strength moves: single-leg balances (to simulate stance phase of running), hip strengthening (clamshells, glute bridges, monster walks), core stability drills (planks with variations, bird-dogs, anti-rotational exercises), plyometrics (jumping and hopping drills to train explosive power and tendon elasticity), and mobility work for ankles and hips. The idea is to spend maybe 20 minutes, 3 times per week on these workouts. In doing so, you “rewire your body-brain movement patterns”, essentially teaching your nervous system and muscles to engage correctly during running. For example, a routine might teach you how to activate your deep glute muscles and foot stabilizers, so that when you run, you automatically run with better alignment and force distribution.

One of Jay’s mantras is stability before strength before speed (the subtitle of his book is literally “Reinvent Your Run for Stability, Strength, and Speed”). He wants runners to have proper alignment and control (stability), then build strength on top of that, and only then layer on intense speed training. This progression ensures you’re not amplifying dysfunction by adding power to poor movement. A practical tip from Jay: work on your balance and foot control. For instance, he’s a big fan of the MOBO board (a wobble board that forces you to engage your big toe) to improve foot stability. Strong feet can absorb shock and help your running form from the ground up. Jay often quips that runners’ feet are neglected – and a lot of injuries (plantar fasciitis, Achilles issues, shin splints) stem from weak feet.

How to apply Dicharry’s principles: You can incorporate some of his exercises into a weekly routine (we’ll give a sample soon). Focus on moves that challenge your single-leg stability and core control, since running is essentially a one-legged activity repeated. Exercises like single-leg squats or step-ups, lateral band walks, single-leg deadlifts (even without weight, just reaching forward on one leg), and planks with opposite arm/leg lift (bird-dog planks) are great choices. Also consider adding a plyometric element once you have a strength base – simple jumps or skips that train you to land softly and spring. For example, jump rope or do box jumps to get that explosive elastic strength. Jay’s philosophy is that within one season of consistent work, you can “rewire” your running form to be much more effective. So stick with it for a few months and you’ll likely notice your stride feeling stronger and smoother. You might even avoid that injury that used to nag you each training cycle, because you’ve addressed its root cause (weak link) proactively.

McDougall & Orton’s “Built to Run”: Form First, Strength Simplified

Next, let’s talk about Christopher McDougall and Eric Orton, the duo behind Born to Run 2: The Ultimate Training Guide (2022) – which we’ll refer to as Built to Run for our purposes. McDougall, famous for Born to Run, teamed up with his coach Eric Orton to create a practical guide for runners. Their philosophy is delightfully refreshing: they emphasize skill, form, and enjoyment as the cornerstones of training, rather than just piling on mileage or data-driven workouts. A quote that encapsulates their approach: “Move well before you move for a long time.” In other words, nail your technique and strength foundation, and the endurance will follow.

Orton is known for advocating a “speed first” mentality – not meaning you should sprint all the time, but that doing strides and short faster efforts early in training helps naturally improve your form and efficiency. This aligns with what we discussed about strides in Part 1. Interestingly, McDougall writes that “running fast can help autocorrect your biomechanics, while slow leads to sloppy.” When you run faster (with good control), your body finds a more effective movement pattern; slopping through slow miles with poor form can reinforce bad habits. So they encourage runners, even beginners, to include little pops of speed and drills to dial in good form.

What about strength training? Orton and McDougall absolutely include it, but they keep it simple and functional. Born to Run 2 features a “90-Day Run Free” program which integrates “run skills to perfect your form” and a “simple, but potent strength routine.” They aren’t talking heavy bodybuilding workouts. It’s more bodyweight exercises and movements that complement running. Orton, for instance, is big on foot strength and balance. In a Runner’s World piece, he suggested doing form drills barefoot because “the strength runners need starts at the feet.” So their strength routine likely includes things like: foot core exercises (toe yoga, arch doming), calf raises, lunges, push-ups, core work like planks, and maybe fun challenges like the “100 Up” drill (an old-school drill McDougall loves where you run in place with high knees, focusing on form).

They also emphasize plyometrics and agility to make you a more athletic runner. This might be hopping on one foot, jumping off a small box, or doing jump squats – movements that train that springiness. McDougall’s first book started the barefoot/minimalist movement, and while Born to Run 2 doesn’t insist you ditch shoes, it does say “it’s not about the shoe; it’s about how you move.” They want you to develop a “supple, strong body that’s ready to run free.” That means functional strength: mobile hips, stable core, elastic legs.

One concrete example from them is the idea of cadence and shorter strides to reduce injury (they mention slow cadence leading to overstriding, which can cause issues). To fix that, they advise form cues and drills (like jump rope or running with a metronome) to increase your step rate and lighten your impact. This is a form of neuromuscular conditioning that overlaps with strength – as your calves and feet get stronger, you can support a quicker cadence.

Applying Orton’s “Built to Run” methods: Incorporate short form drills and strength daily if you can. For example, do a 10-minute routine each morning: 5 minutes of easy jumping jacks, lunges, and squats to warm up, then practice something like the “rock lobster” (one of Orton’s cues/drills for foot placement) or jump rope for coordination, then a set of push-ups and planks. It doesn’t have to be long – but consistency is key.

Also, try some barefoot strides on grass once a week to strengthen your feet and improve form (if your feet are not used to it, start with just a minute or two). The goal is to reconnect with the joy and play of running, like a kid running barefoot in the grass, while sneaking in strength benefits. McDougall and Orton also encourage things like running on trails or varied terrain – hopping over logs, dodging rocks – which naturally builds agility and strength. Essentially, make your training environment and routines holistic: not just running in a straight line on pavement, but mixing surfaces, speeds, and exercises. You’ll become a much stronger runner overall.

Keith Bateman’s “Older Yet Faster”: Technique and Strength for Longevity

Keith Bateman is an Australian runner and coach who, along with co-author Heidi Jones (a physio), wrote Older Yet Faster – a manual geared toward helping runners improve their technique and speed, especially as they age, while avoiding injury. Bateman himself set age-group records in his 50s, so he’s proof of concept. The book’s premise is that you can continue to get faster and stay mostly injury-free by transitioning to efficient running form and specific strengthening, no matter your age.

A core tenet is that most running injuries are caused by incorrect technique and poor footwear choices. Bateman advocates for a style of running that is more midfoot/forefoot (rather than heavy heel striking) with a quick cadence and good posture – basically a safe, efficient form that minimizes braking forces. This reduced impact style, combined with proper shoes (or minimal shoes), can eliminate a lot of common injury causes. But to transition to that, you need to strengthen your feet and calves, which may have been weakened by years of cushioned shoes or bad habits.

The Minimalist Edge as a Strength Tool

This philosophy intersects directly with the modern debate around footwear. While high-stack, super shoes are proven to aid recovery and allow elites to manage higher mileage, their inherent protection can mask underlying weaknesses in the recreational runner. For low-mileage runners, incorporating a minimalist shoe for certain, shorter sessions (like warm-ups, drills, trails or easy runs) can be used as a targeted strength and conditioning tool. It forces the foot and lower leg to generate greater stability and resilience, providing a high-quality stimulus that strengthens intrinsic foot muscles and tendons—a similar benefit to adding heavier weightlifting, but specific to the running motion. In this view, a short run in a minimalist shoe might offer the same structural conditioning benefit as a much longer run in a protective shoe.

Heidi Jones contributes a lot on the foot strengthening and rehabilitation side. They include a program of exercises to build up foot arch strength, ankle mobility, calf strength, and even to wean off over-reliance on orthotics or insoles (they somewhat controversially argue that long-term use of orthotics can weaken your feet). For example, they might have runners do towel curls (scrunching a towel with your toes), toe splay exercises, balance drills, and eccentric calf drops – all geared toward bombproofing the feet and lower legs.

“Older Yet Faster” also includes advanced strengthening exercises and rehab strategies for common problem areas. As runners age, we often lose strength/flexibility in hips and calves, leading to things like Achilles issues or knee pain. Bateman’s approach is to proactively work on those with targeted moves. One could imagine exercises like single-leg squats (for knee control), hip abductor strengthening (to keep pelvis stable), and core exercises for posture. They stress that even older runners can handle these, starting gradually – in fact, especially older runners need them to maintain muscle mass and protect joints.

Another interesting aspect: Bateman and Jones make use of video analysis and physics – teaching runners to understand the forces in running. For instance, they explain how a forward-leaning posture from the ankles and high cadence can reduce impact on the knees, versus overstriding which multiplies impact. They want you to work with gravity and the stretch-reflex of your tendons, which requires a mix of technique (lean, cadence) and the strength to execute that technique (strong lower legs, core to hold posture).

Applying “Older Yet Faster” principles: If you’re an older runner (or any runner interested in form), focus on drills that promote a quick cadence and short ground contact. Practice running in place (high cadence) or doing wall-push drills (lean into a wall and simulate running steps to feel the forefoot strike). Strengthen your feet – maybe spend a few minutes a day barefoot on a balance pad or doing toe raises. Bateman would likely recommend minimalist shoes for some of your runs to engage your feet more (transition carefully if you try this). Also, include mobility work for your calves and hips – tight calves can lead to Achilles troubles, and tight hip flexors can mess with your stride and cause compensations. Simple stretches (calf stretches, hip flexor stretches) and foam rolling can help keep you limber. Bateman’s approach is holistic: better form + stronger supporting muscles = faster, injury-free running. And his success as a masters runner lends credibility – he improved his times at ages when most people slow down.

Synthesis: The 'Running Strong' Blueprint

Before diving into the sample routines, here is a quick summary of the core concepts from our three experts. By focusing on these, you can efficiently guide your strength program:

• Jay Dicharry (Stability): Focus on Stability before strength. Ensure you have control and proper alignment before adding heavy loads.

• Eric Orton (Skill/Simplicity): Prioritize Skill (form) first, then keep strength simple, bodyweight-based, and functional.

• Keith Bateman (Technique/Longevity): Master Technique and reinforce with Foot Strength for enduring performance.

Printable Weekly Strength & Conditioning Routines

Now that you understand the why behind a runner's strength program, it's time to put these principles into action. We have created a printable guide covering Beginner, Intermediate, and Advanced routines that align with the Stability -> Strength -> Speed progression.

These routines address all the key muscle groups (legs, core, and feet/ankles) and include specific single-leg and plyometric exercises used by the experts we covered.

To get started with your program, click here for the Printable Strength & Conditioning Routines

Coming up in Part 3, we’ll tackle the unfortunate scenario when injuries do happen – how to identify the cause, rehab smartly, and come back stronger. But with the prevention strategies from Part 1 and strength work from Part 2, hopefully those occasions will be far and few between!