In this episode, Alison discusses the importance of strength training for runners, focusing on the lower body movements like hinging, squatting, and lunging. She emphasizes that running is a three-dimensional motion, not just a forward movement, and that exercises like squats and deadlifts should train the body in multiple planes of motion (sagittal, frontal, and transverse). She explains that movements such as internal and external rotation, adduction, and abduction are crucial for proper hip function during running and should be incorporated into strength training. Alison stresses that while the basic push-pull-squat-lunge framework works, it should be done with intention to address these diverse ranges of motion for maximal efficiency. She explains that in her program, Strong and Stable, the goal is to first help runners access these ranges of motion, then build strength within them, and finally integrate these movements dynamically, mimicking the fast nature of running. The program progresses systematically over eight weeks, ensuring runners improve both their strength and mobility in key areas.


Resources Mentioned:

Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners

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