Welcome to episode 39 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Claire is brought in a special guest: Jon Beasley, owner and founder of Mind and Body Strength.

Together, they dive into a topic a lot of runners avoid: strength training. They break down what hypertrophy actually means, why lifting won’t make you bulky, and how strength training can make you a faster, more efficient, and more injury-resistant runner.

Plus, Claire brings the running news with one of the most unhinged trends we’ve ever seen: runners making butter mid-run (“churn and burn”). Annnnnd a QUICK mention of the Shanghai Marathon potentially joining the World Marathon Majors.

In the deep dive, Jon explains the science behind endurance performance, how strength training fits into it, and gives practical guidance on how runners can start lifting without overdoing it.

This episode is for anyone who’s wondered:

• What does hypertrophy mean for runners?
• Will strength training make me bulky or slow me down?
• Why do runners actually need to lift weights?
• How does strength training help prevent injuries?
• How do running and lifting work together?
• How do I start strength training without overcomplicating it?
• Should I lift on the same day as I run?
• How important is nutrition for performance?

What you’ll learn in this episode:

• Hypertrophy vs strength: what runners actually need
• Why you won’t accidentally “bulk up”
• How strength training improves efficiency, speed, and injury resistance
• The 4 key components of endurance performance: VO2 max, lactate threshold, running economy, and fuel use
• Why strength training most impacts running economy
• How stronger muscles improve coordination and power
• How to structure strength training alongside running
• Why separating runs and lifts (ideally 6+ hours) helps
• Simple strength training approach: focus on foundational movements
• Key areas for runners: glutes, hamstrings, calves, tibialis
• Why heavy weight + lower reps works best
• How to manage fatigue and avoid interference
• How to build strength progressively using simple programming
• Why fueling and nutrition timing matter (especially carbs for runners)
• Why you should practice race-day fueling during training

Who this episode is for:

• Runners who avoid the gym or feel intimidated
• Anyone who thinks lifting will make them bulky
• Runners who want to improve without adding more miles
• People dealing with recurring injuries
• Runners looking for a simple way to add strength training
• Anyone who wants to train smarter, not just harder

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you rethink strength training, leave a review, share it with a runner who skips leg day, and send it to someone who needs to hear that lifting might be the missing piece.

How to Find Jon: https://mindandbodystrength.com/