Stop Skipping Strength: The Secret to Faster, Injury-Free Running

Send us a textThink running is enough to get faster? Think again. In this week’s Running with James episode, we’re getting Back to the Basics with one of the most overlooked pieces of training: strength work.We break down why runners need more than miles to perform at their best — and how strength training builds power, improves form, and helps you stay injury-free.You’ll learn:The best strength exercises for runners (and why they work)How to balance lifting with running volumeCommon mistakes that lead to fatigue or injuryHow elite runners use strength to boost endurance and speedFrom gym routines to bodyweight workouts — we’ll help you understand how to build a foundation that lasts longer than your next race season.👉 Tune in and learn how getting stronger can actually make you a better runner. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textAre you running hard but still hitting the wall? Your fueling strategy could be the missing link. In this episode of Running with James, we break down everything runners need to know about nutrition and hydration for training and race day.You’ll learn:How to eat before your runs for maximum energyThe truth about gels vs. real food during long runsHow many carbs per hour elite athletes rely on — and why it matters for youHydration strategies to avoid fatigue and crampingRecovery nutrition to rebuild and refuel fasterBacked by research from sports scientists and elite endurance athletes, this episode gives you actionable tips to train smarter, race stronger, and finish faster.Stop guessing and start fueling like a pro — your next PR depends on it. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textConversational & Fun:This week, things didn’t go as planned—James was down for the count, so instead of our regular episode, we’re giving you something special from the Patreon vault! We catch up on current events, share a few wild stories about getting hit on, and of course, deal with a little bit of classic Lauren energy. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textSlow down to speed up. Zone 2 running is everywhere right now—but what does it really mean, and why is it so important for runners of all levels? In this week’s Getting Back to the Basics episode, Coach James breaks down the science of base training, explains how your body uses the Krebs cycle to create energy, and shares research-backed studies that prove a bigger base leads to a higher peak.You’ll learn:How Zone 2 training builds aerobic capacity and enduranceWhy mitochondria and lactate clearance are game-changers for runnersResearch from top exercise scientists on the benefits of easy runningPractical ways to find your Zone 2 and build mileage safely👉 The truth: easy miles aren’t wasted—they’re the foundation of speed, strength, and long-term performance. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textGood running form isn’t just for elites—it’s the foundation that keeps every runner healthy, efficient, and fast. In this kickoff episode of our Getting Back to the Basics series, we break down the key elements of proper running technique and give you practical tools to improve today.You’ll learn:The pillars of good running posture, cadence, and foot strikeDrills to add to your warm-up for smoother mechanicsStrength exercises that support better form and reduce injury riskSpeed workouts that reinforce technique under fatigueMobility routines to keep your body moving freelyWe also share research-backed data from Harvard, MSSE, and more on how form directly impacts injury risk and performance.👉 Whether you’re brand new to running or chasing a PR, mastering the basics of form will change how you run—and how you feel doing  Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textThis week’s episode wasn’t planned for the main feed—it was supposed to be a Patreon exclusive. But after recording, we knew it needed to be shared with everyone.In this unfiltered conversation, we get transparent about the state of our culture, the challenges we’re facing, and the real feelings we’ve been wrestling with. It’s longer, rawer, and goes way beyond training and fitness.We apologize in advance—it’s not our usual format—but we believe honesty matters. Sometimes you need to strip away the polish and just bare your soul.👉 Strap in. It’s real. It’s raw. And it’s  Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textThe countdown is on! In this episode of Running with James, we’re talking all things DEKA Austin. Coach Carlos, Coach Lauren, and the BCFitFam are ready to throw down, and we’re breaking down the game plan. From strategy and pacing to mindset shifts when the race gets tough, this conversation will get you fired up and race-day ready. Whether you’re competing for the podium or just trying to conquer the course, these insights will help you cross the line stronger. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textShoes, belts, gels, and more—when it comes to running and training, the right gear can make all the difference. In this episode of Running with James, we break down our must-have essentials for runners, HYROX athletes, and anyone chasing performance.We’ll cover:The right shoes for training and race dayClothing that keeps you comfortable (and chafe-free)Fuel and hydration tools we trustAccessories that actually matter (and which ones you can skip)How to choose quality gear that works for youWhether you’re new to the sport or upgrading your kit, this gear guide will help you avoid wasted money and find the tools that truly support your training. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textIn Part 1, we broke down the dangers of training while sick. Now in Part 2, we take it further—unpacking how to make the smartest choices for your health, fitness, and long-term performance.You’ll discover:When light movement might actually help vs. when to shut it down completelyHow to adjust your workouts without derailing your progressPractical recovery strategies to bounce back fasterWhy resting now can protect your future training cyclesHow the Neck Rule helps athletes stay consistent for the long haul Remember: toughness isn’t about grinding through sickness—it’s about knowing when to back off so you can come back stronger. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us a textFeeling sick but still tempted to lace up? The Neck Rule might be the most important guideline you’ve never heard of. In this episode of Running with James, we break down when training while sick is (maybe) okay—and when it can seriously hurt your health and performance.You’ll learn:Why exercising while sick can weaken your immune systemThe risks of chest and heart complications (like myocarditis)Why workouts are wasted when your body is fighting infectionHow to avoid turning a 2-day cold into a 2-week setbackThe Neck Rule that makes it simple: above the neck vs. below the neck True discipline isn’t pushing through sickness—it’s knowing when to rest. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link