As athletes, we love to find the fastest route to success. We want that magic formula—an easy fix that makes us faster, stronger, and less prone to injury. But sometimes, the advice we’re given ends up taking us in the wrong direction. One of the biggest mistakes I see is when runners are told that bodyweight exercises, resistance band work, or even practices like yoga, Pilates, or barre aren’t enough for strength building. Trust me when I say this: that advice could be leading you straight into injury.
I’ve seen it too many times—athletes sidelined because they listened to the “experts” who insisted bodyweight exercises aren’t true strength training. But here’s the truth: strength doesn’t always look like heavy weights. It starts with what your body can handle and progresses from there. For a runner who has been overusing certain muscles or hasn’t developed sufficient strength in the first place, bodyweight exercises are a crucial starting point. It’s about meeting your body where it’s at, not skipping steps.
When I hear someone say that bodyweight exercises “aren’t enough,” I can’t help but think of all the runners out there who, in their quest to get stronger, skipped these foundational movements and ended up injured. If you’re in a state of chronic pain or recovery from tendinopathy, bodyweight exercises might be exactly what your body needs to start regaining capacity. But if you’ve been told they’re not valid or not enough, you might have been given advice that will only set you back.
Sure, there’s a time and place for heavier resistance training. But dismissing bodyweight work outright creates a dangerous mindset. Strength doesn’t come from lifting heavy in a gym alone; it comes from consistently applying the right load, at the right time, in the right way. When a runner is told to “just run” or to skip low-impact strength work in favor of heavy lifting, they miss the opportunity to build the foundational strength needed for injury prevention. In many cases, this approach sets athletes up for failure, not success.
There’s also the issue of overcomplicating things. Too many runners fall into the trap of thinking that strength training needs to look a certain way—usually involving big weights and machines. But strength is built in layers. You can’t skip the smaller steps and expect to make it to the big lifts without injuries piling up. I’ve worked with runners who’ve been told their bodyweight exercises aren’t enough, only to find out that skipping these movements leaves gaps in their strength and mobility. It’s not about bodyweight exercises being the end-all solution; it’s about understanding where your body is right now and building from there.
I’m not saying that bodyweight exercises are the end-all, be-all of strength training. They’re not. But they’re a critical piece of the puzzle, especially for runners recovering from injuries or trying to build up their capacity in a sustainable way. If we ignore these building blocks, we risk pushing ourselves too hard, too fast, and that’s how injuries happen.
So, if you’ve been injured because you followed advice that said bodyweight exercises or resistance bands weren’t enough, it’s time to take a step back. Start with what your body can handle. Build from there. And when you’re ready to progress, I’ll be here to guide you through the next steps—whether it’s adding weights, more dynamic movements, or fine-tuning your approach to strength training.
As a certified running and strength coach, I specialize in helping athletes like you navigate these tricky waters, especially if you're in a transitional phase—like menopause—or dealing with the challenges that come with age and changing body mechanics. Together, we’ll create a sustainable strength program that works for your body and your goals, without putting you at risk of injury.
It’s time to stop chasing the shortcut and start building from the ground up. Let’s work together to create a program that’s tailored to you, so you can run stronger, safer, and injury-free.