Strength Training for Runners: The Secret Advantage Midlife Athletes Can’t Ignore

I used to think strength training was something I did on the side — a nice addition when life wasn’t too busy or when I needed to balance out “all the running.” And like a lot of runners, I fell out of my routine after my hysterectomy. My habits changed, my recovery shifted, and the structure I used to rely on just wasn’t there anymore.

But here’s what I know now, after coaching hundreds of athletes and rebuilding my own strength more than once:

You don’t get faster, more durable, or more efficient by running more.
You get there by pairing your running with strength training that actually supports your physiology.

For Masters and menopausal athletes, strength is no longer optional.
It’s the engine.
It’s the injury-preventer.
It’s the hormone-helper.
It’s the performance booster.
It’s the thing that makes running feel good again.

Why strength matters even more in midlife

Once hormones shift, the playing field changes:
• Muscle mass declines faster
• Power production decreases
• Recovery slows
• Tendons get crankier
• Stability and balance become more important
• Bone density becomes a real consideration
• Running economy drops if strength isn’t maintained

You don’t solve those things by piling on more miles.
You solve them by lifting — with intention.

What strength actually does for runners

Stronger glutes = smoother stride
Stronger core = better posture, less low back fatigue
Stronger hips = fewer overuse injuries
Stronger legs = more power without pushing harder
Stronger tendons = resilience through training cycles
Stronger whole-body stability = efficiency and confidence on road and trail

Strength keeps you durable. It keeps you fast. It keeps you consistent. It lets you train with fewer breaks, fewer aches, and more belief in what your body can do.

You don’t need the perfect routine (you just need a plan)

Runners love to overthink strength.
How many reps?
Which exercises?
How often?
Before or after a run?
Do I need a gym?
Do I need heavy weights?

Here’s the truth: you need structure more than you need complexity.

A simple, strategic plan that blends:
• heavier lifts for power
• moderate lifts for strength
• stability and mobility work
• smart recovery windows
• phase-based progression

…will carry you farther than any random “runner strength workout” pulled from the internet.

And this is exactly why I built the systems I offer now.

Because the old “just add some squats” advice doesn’t cut it for menopausal physiology, midlife recovery patterns, or runners who want to perform at a high level without burning out.

If you’ve fallen out of your strength routine (or never had one), you’re not alone

Every athlete goes through seasons where the routine falls apart.
Every athlete struggles with balance.
Every athlete hits points where motivation dips and habits shift.

What matters is how you rebuild — and whether you choose structure instead of effort alone.

If you’re ready to bring strength back into your running in a way that actually supports your speed, your longevity, and your hormonal reality, I’ve got tools that will help you do exactly that.