217. Structuring Your Training Week + Your Most Common Questions

In this episode of the Stronger Stride Podcast, Lydia McKay dives into one of the biggest challenges runners face: how to structure strength training alongside running. Whether your goal is performance, injury prevention, or simply enjoying training without burning out, getting the balance right is key.

Lydia shares her clinical and coaching insights on how to plan your training week, why freshness matters for strength sessions, and the common mistakes runners make when juggling both disciplines. From managing recovery to knowing when you might be tipping into overtraining, this episode provides practical strategies for recreational athletes and seasoned runners alike.

We discuss:
• Why structuring your week matters for both performance and injury risk
• How strength training supports bone, muscle, and long-term resilience
• The role of freshness and recovery in getting the most out of training
• Myths around “getting bulky” as a runner who lifts
• The signs of overtraining and how to spot them
• Practical tips for balancing hard and easy sessions

If you’ve ever wondered how to fit strength work around your running without losing consistency, this episode will give you the clarity you need to train smarter, stay healthier, and enjoy the process.

Chapters:
00:00 Introduction to Strength and Running Training
06:48 Optimizing Training for Performance and Injury Prevention
14:29 Structuring Your Training Week
21:55 Understanding Strength Training for Runners
29:35 Tapering Techniques for Peak Performance
32:49 Strength Training Timing and Bone Health
35:05 Full Body Training vs. Split Training
39:03 Rest Days and Recovery Strategies
43:29 Balancing Strength Training and Running
47:00 The Importance of Strength Training for All Runners
51:48 Understanding Muscle Soreness and Overtraining

Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠

Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!
TSSP x