A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.

Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.

In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`

From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.

Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing

Episode Description

In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating.

Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.

They cover:

• Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form

• Myths that hold runners back

• How to feel less intimidated in the gym

• Using machines vs. dumbbells

• Single-leg work and why it matters with increased stability, and better balance

• How to pick weights and reps when understanding your RPE

• Plyometrics made simple

• Home and hotel workouts that work when you don’t have access to a gym

• Creatine for runners and what it does and doesn't help

• Footwear for lifting and why running shoes often work against you in the weight room

• How to fit strength into a training cycle including hard-day/hard-day pairing

• The Necessity of Multi-planar movement

Chapter List

00:00 Introduction to Cuyler Hudson

02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There

03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons

08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down

15:06 Impact of Strength Training on Running Performance

21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym

22:23 Using Machines vs. Free Weights

25:21 The Importance of Single Leg Exercises

27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers

33:28 Understanding Weight Selection for Beginners

39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little.

42:43 Home Workouts: Effective Exercises Without a Gym

49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In

57:42 Fueling and Hydration for Strength Training

01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road

01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid

01:08:34 Choosing the Right Footwear for Lifting

01:10:38 Understanding Different Workout Types And Workout Set Construction

01:17:00 Layering In Strength Training Program Into A Running Training Cycle

01:20:34 Off-Season Strength Training Strategies And Time Till You See Results

01:23:34 Ensuring you Do Multi-Planar Movements

01:26:38 Addressing Strength and Endurance Interference