Strength Training for Women Runners: Build Resilience, Longevity & Better Running Economy | Women’s Running Collective
This week on the Women’s Running Collective, we’re talking about something we reckon every runner should be doing strength training! 💪🏼🏃♀️
Hayles and Jussie kick things off with a chaotic morning run involving multiple snake encounters (because apparently that’s just normal now 😂), before catching up on the week’s training.
There’s a Mona Fartlek, a tough progression run and Jussie’s hot and very hilly Gloucester Mountain Man trail race where her team managed to take out the women’s title! 🏆
Then we get into the big topic: why strength training matters so much for runners, particularly women as we get older.
We chat about how strength training can support muscle and bone health, running economy, resilience and longevity and tackle one of the biggest myths we hear from women:
“But I don’t want to get bulky!”
We’re breaking down why lifting weights won’t suddenly turn you into the Hulk, how to actually approach strength training as a runner, and the exercises worth prioritising.
Think squats, deadlifts and hinges, single-leg work, calves, upper body and trunk strength plus how heavy you should actually be lifting and why progressive overload matters.
We also talk about how to fit strength training into an already VERY busy running week, including our simple approach of two 30–40 minute sessions a week, how to schedule your gym sessions around harder running days, and what to do when you have absolutely no time.
Plus, we get into DOMS, fuelling and recovery, why protein AND carbs matter, and Jussie shares her very achievable 20-minute strength session.
And because we couldn’t possibly have an episode without a little chaos, we finish with running jokes, our weekly recommendations and a VERY exciting community surprise involving marathon tickets hidden inside a cake. 🎂🏃♀️
If you’ve been putting off strength training, this is your sign to start.
You don’t need to spend hours in the gym.
You don’t need a complicated program.
And you definitely don’t need to become a gym bro.
You just need to start getting stronger. 💛
Timestamps
00:00 Sponsor and Intro
00:30 Morning Runs and Snake Scares
02:13 Treadmill TV Talk
03:07 Weekly Training Recap
05:53 Why Strength Training Matters
10:57 Weights Won’t Make You Bulky
13:25 Injury Prevention and Resilience
15:17 Women Aging and Longevity
17:35 What to Train in the Gym
18:55 Calves and Upper Body Basics
20:03 Trunk Strength Basics
20:30 Elite Workout Inspiration
21:08 How Heavy To Lift
22:18 Avoiding DOMS Pitfalls
23:11 No Time Gym Plan
24:51 Scheduling Around Runs
27:09 Fuel Recover Adapt
27:51 20 Minute Jussie Session
28:40 Strength Training Mindset
29:28 Take Home Challenge
31:02 ASICS Rise And Shine
32:10 Running Jokes Break
33:31 Recommendations Segment
36:53 Community Ticket Surprise
38:37 Final Thanks And Signoff
Thanks for listening, supporting the podcast and being part of our little running community. 💛
Hayleys reco Kmart family calender
Jussies recco LSKD frilly socks
Hayles & Jussie
Women’s Running Collective
