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In this episode, I sit down with Dr. Richard Blagrove, an applied exercise physiologist, strength and conditioning coach, and author of Strength and Conditioning for Endurance Runners.

We break down how runners can use strength training to improve running economy, reduce injury risk, and build long-term durability. Dr. Blagrove shares practical, evidence-based guidance on how to structure strength work alongside running, including when to schedule sessions, how to individualize your approach, and what actually matters for performance.

You’ll also hear how strength training differs for middle-distance versus marathon runners, why calf strength is so important for endurance athletes, and how to think about long-term progression in your training.

In this episode, I cover:

• How strength training improves running performance and efficiency
• Best practices for integrating strength into your weekly schedule
• Key differences in programming for middle-distance vs. long-distance runners
• Building resilience and reducing injury risk
• The importance of consistency and individualized training

Learn more from Dr. Richard Blagrove:
Email: r.c.blagrove@lboro.ac.uk

Book: Strength and Conditioning for Endurance Runners

Dr. Blagrove continues to contribute to the field through ongoing research, so I encourage you to follow his work and keep an eye out for his latest and upcoming publications.

Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who would find it useful.

MaxMile | Personal coaching