Strength Training for Runners Podcast | Luke Nelson & Kate Baldwin

The Rehab Runway Podcast

🎙️ Episode 14: Strength Training for Runners: What Actually Matters?

Strength training has become one of the most debated topics in distance running.

Some runners see it as essential for performance. Others primarily associate it with injury prevention. Yet despite the growing body of research, many runners are still unsure what strength training should actually look like, how much they need to do, and whether it truly improves running performance.

In this episode of The Rehab Runway, Luke Nelson is joined by physiotherapist, strength and conditioning coach, researcher and podcaster Kate Baldwin to unpack what the evidence really tells us about strength training for runners.

Drawing on both the current literature and Kate’s PhD research into concurrent training in endurance athletes, this conversation explores why strength training appears to improve running economy and performance, the concept of the interference effect, and how runners can effectively combine strength and endurance training without compromising either.

The episode also dives into the practical realities of programming strength work around running, including the minimum effective dose, balancing fatigue and recovery, and the common mistakes runners make when trying to integrate gym work into an already busy training schedule.

Importantly, the discussion moves beyond simply “getting stronger” and explores how strength training may contribute to improved durability and maintaining performance as fatigue accumulates during races.

Whether you’re a runner looking to improve performance, reduce injury risk, or a clinician working with endurance athletes, this episode provides practical, evidence-informed insights you can apply immediately.

🎯 Key Topics Discussed

Why strength training matters for runners
Running economy and endurance performance
The interference effect explained
Concurrent training and combining running with strength work
The minimum effective dose of strength training
Strength training and durability
Common programming mistakes runners make
Managing fatigue and recovery
Practical strength training recommendations for endurance athletes

👤 About Kate Baldwin

Kate Baldwin is a physiotherapist, strength and conditioning coach, researcher and podcaster with a strong interest in endurance athletes and concurrent training.

Her PhD research explored the interaction between strength and endurance training in endurance athletes, helping bridge the gap between research and practical application for runners and coaches.

📲 Instagram: @thedistancedr

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🎙️ About the Host

Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.

📱 Follow Luke on Instagram: @sportschiroluke
🌐 Learn more & explore upcoming courses: www.healthhp.com.au