Unlocking Running Potential Through Strength Training (Brodie on The Rambling Runner Podcast)

Learn more about Brodie's Research Database & AI Assistant 📄🔍 For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! 🎉✨ In today’s episode, Brodie is featured as a guest on The Rambling Runner podcast to break down what the science REALLY says about strength training for runners. We dive deep into the research around how lifting makes runners faster, the misconception of “bulking up,” and what runners actually need to be doing in the gym to improve running economy, tendon stiffness, and performance. You’ll learn why traditional lighter, high-rep “runner-style strength work” is NOT what the literature supports — and why shifting toward heavier, low-rep loading can deliver real performance outcomes… even in highly trained runners. We also cover the importance of plyometrics and discuss how combining both heavy strength + tendon-focused plyo creates the biggest return for long distance runners. Whether you’re trying to run PBs, reduce breakdown, or just build a bulletproof body that can run for decades — this episode will help you strength train smarter, not harder. What You’ll Learn: Why strength training improves performance more reliably than it prevents injury What the evidence shows about tendon stiffness, spring mechanics & running economy Why strength training will NOT make you “bulky” as a distance runner The 4 “big rocks” exercises Brodie recommends runners prioritise Why plyometrics boost running efficiency when paired with heavy lifting How to dose reps, sets & rest correctly for actual performance carryover (not just a burn)