#363 - The Truth About Strength Training For Runners

Got a spring marathon coming up? A 16-week marathon training plan assumes your body is already strong enough to handle the mileage, and for many runners it isn’t. That gap is why so many training cycles end in injury, fatigue or a disappointing race day.In this episode, running coach Meg Walker explains why marathon preparation should start at least six months out, and what to do with that time. You’ll learn why your tendons and connective tissue adapt far more slowly than your aerobic fitness, why strength training and mobility work matter for injury prevention, and how to build marathon fuelling and a consistent training mindset long before race week. Whether you’re running London, Tokyo, Paris, Manchester or another spring marathon, this is your blueprint for arriving at the start line confident.In this episode:What a 16-week plan does, and what it missesWhy structural resilience takes months to buildStrength and mobility for marathon runnersUnder-fuelling and practising race-day nutritionBreaking the all-or-nothing training cycleThe four phases of a six-month marathon buildBuilt for 26.2, Meg’s six-month coaching programme for spring marathon runners. Get more information hereBook a free call hereInstagram: @coachmegwalker | Email: [email protected]

Training hard but not seeing the results? Your training, recovery and nutrition aren’t three separate things. They’re one system, and it’s only as strong as its weakest link.In this episode, strength and running coach Meg Walker explains exactly how training creates the stimulus, recovery drives the adaptation, and fuelling makes that recovery possible. You’ll learn why under-fuelling is one of the most common, and most missed, causes of fatigue, niggles and plateaus in runners, what adequate rest really means beyond rest days, and how to fuel before, during and after runs without complicated tracking.In this episode:The training-recovery-nutrition chain explainedSigns you’re under-fuelling your trainingEasy runs, intensity distribution and life stressSimple daily fuelling structure for runnersFuelling long runs for faster recoveryHave you got a Spring Marathon to train for next year? Let Coach Meg help you cross your finish line strong, confident and thriving! It takes two minutes to apply, and Meg will be in touch personally with more details here

Most runners think in campaigns like sign up, survive the plan, finish the race, repeat. In this episode, Coach Meg Walker zooms out from the specifics of injury prevention, strength work, and fuelling to ask the bigger question: what does it actually look like to build a long, healthy, sustainable athletic life?Drawing on over two decades of coaching and her own experience completing 22 marathons, an Ironman, and holding two Guinness World Records, Meg breaks down the difference between short-campaign thinking and long-game thinking, why your training identity might be working against you, and why the best version of your athletic life doesn't require you to sacrifice the rest of it.Topics covered: sustainable running training, long-term athletic development, running identity, running burnout, training consistency, all-or-nothing mindset running, injury cycle runners, running and full-time life, values-based training, running longevity, strength and conditioning for runners, marathon training philosophy.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠⁠⁠Follow Meg on Instagram⁠⁠Follow/subscribe to the podcast so you never miss an episode!

There's more confusion around strength training for runners than almost any other topic in endurance sport. In this episode, Coach Meg Walker cuts through the noise, starting with the most persistent myth and gives a clear, evidence-backed picture of what strength training for runners actually is, what it should look like, and how little time it genuinely takes.Topics covered: strength training for runners, running economy, injury prevention for runners, neuromuscular training, single leg strength, glute training for runners, Achilles tendon loading, calf raises for runners, marathon strength training, endurance athlete strength programme, runner weight training myths.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠⁠⁠Follow Meg on Instagram⁠⁠Follow/subscribe to the podcast so you never miss an episode!

This episode is for the runners doing it all around a full life. Coach Meg Walker cuts through the standard advice that doesn't account for reality and gets into what actually works when time is the constraint, drawing on her own experience training for marathons and Ironmans while working full time.Meg tackles the all-or-nothing trap that turns a busy week into a lost fortnight, explains why training quality matters more than quantity when time is short, and makes the case for why strength work is the last thing busy runners should cut, not the first. Topics covered: running while working full time, busy runner training plan, time-efficient running, strength training for runners, running consistency, marathon training around work, running recovery, sleep and athletic performance, underfuelling runners, training stress management, running mindset.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠⁠⁠Follow Meg on Instagram⁠⁠Follow/subscribe to the podcast so you never miss an episode!

Running the New York City Marathon 2026?Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic big apple!We talk about:- One of the biggest expo of the majors- The best merch of the majors series- How best to navigate race day morning- Start line tips- How to tackle the NYC bridges- Breakdown every mile of the course- The loud and quiet crowd spots- Meg and Yimmy's NYC marathon experiences- Finish line goodies- The most welcoming city of the majorsNot mentioned in the episode (some of our favourite NYC spots): Ellen's Stardust Diner⁠⁠ for an entertaining meal American Dining experience. ⁠⁠Posh Pop Bakeshop⁠⁠ and ⁠⁠Modern Bread and Bagel⁠⁠ for our Gluten Free Friends. Meg also loves ⁠⁠Fishs Eddy⁠⁠ for any quirky souvenirs).If you have a marathon or major marathon on the horizon and you want to reduce risk of injury, get strong and transform your running so you have the best experience possible, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance.⁠⁠⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠ Train to thrive, not survive!Please make sure you are following for more!Host: Coach Meg WalkerEmail: [email protected]: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachmegwalker⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.strongandprosper.com⁠⁠⁠⁠⁠⁠⁠Strong & Prosper : ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here for coaching⁠⁠⁠⁠⁠⁠⁠Guest: David YimInstagram: ⁠⁠⁠⁠⁠⁠@shortfatguyrunsthemajors⁠⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠⁠London Marathon Support Group

If your easy runs feel harder than they should, this episode will tell you exactly why. Coach Meg Walker unpacks one of the most common and damaging mistakes in running training and explains why it keeps runners permanently stuck in a zone that's too hard to recover from and not hard enough to drive real adaptation.When easy runs feel hard, the pace is often not the problem. Meg breaks down the three real reasons easy runs feel harder than they should and why none of them are solved by running more.Topics covered: easy run pace, polarised training, running zones, training fatigue, running recovery, underfuelling runners, low energy availability, hip flexor mobility, strength gaps in runners, why running feels hard, aerobic base training, running training mistakes.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠⁠⁠Follow Meg on Instagram⁠⁠Follow/subscribe to the podcast so you never miss an episode!

Most marathon training plans get the running right and leave everything else out. In this episode, Coach Meg Walker breaks down the four pillars that standard plans consistently overlook: mobility, strength, fuelling, and mindset and why neglecting any one of them is what separates runners who arrive at the start line ready from those who just hope to make it to the finish.You'll learn why marathon running mechanics break down in the final 10 miles (and how to fix it before race day), what strength training for runners actually means, why chronically underfuelling is sabotaging your adaptation, and the consistency mindset shift that matters more than any single perfect session.Topics mentioned: marathon training plan, marathon preparation, strength training for runners, running mobility, hip flexor tightness, marathon fuelling, endurance nutrition, low energy availability, running mindset, spring marathon training, injury-free marathon.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠⁠⁠Follow Meg on Instagram⁠⁠Follow/subscribe to the podcast so you never miss an episode!

Why Do Runners Keep Getting Injured? The Fitness vs. Tissue Tolerance Gap ExplainedIf you're a runner who keeps getting injured despite doing everything right, this episode is for you. Coach Meg Walker breaks down why most running injuries aren't caused by what you think and why the real culprit is almost always a gap between your cardiovascular fitness and your connective tissue's ability to keep up.You'll learn why tendons, ligaments, and fascia adapt far more slowly than your aerobic system, why that gap keeps widening without the right training, and what to do differently to stay injury-free long term.Topics mentioned: running injuries, overuse injuries, IT band syndrome, Achilles tendinopathy, tissue tolerance, strength training for runners, injury prevention, load management, connective tissue adaptation.Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠https://calendly.com/strongandprosper/coachingcall⁠⁠Follow Meg on Instagram⁠Follow/subscribe to the podcast so you never miss an episode!

Running Chicago Marathon 2026?Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic windy city.We talk about:- The most generous expo of the majors- Top food places for carb loading and post race celebrations- How best to navigate race day morning- Start line tips- Key photo opportunities on course- Breakdown every mile of the course- The loud and quiet crowd spots- Meg and Yimmy's Chicago marathon experiences- Finish line goodies- The most welcoming city of the majors- Food places mentioned: Lou Malnati's (best gluten free deep dish pizza - serve normal as well), Chicago's pizza for a great meal night before the race, Ed Debevitch dinner (don't go if you're easily offended - intentionally rude and funny service!), Labriola Ristorante - Chicago, Yimmy's favourite ramen place.If you want to reduce risk of injury, get strong and transform your running while still enjoying life, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance.⁠⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠ Train to thrive, not survive!Please make sure you are following for more!Host: Coach Meg WalkerEmail: [email protected]: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachmegwalker⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.strongandprosper.com⁠⁠⁠⁠⁠⁠Strong & Prosper : ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here for coaching⁠⁠⁠⁠⁠⁠Guest: David YimInstagram: ⁠⁠⁠⁠⁠@shortfatguyrunsthemajors⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠London Marathon Support Group