The Strength Running Podcast · Jason Fitzgerald

Long Run Strategy, Balancing Intensity vs. Volume, Heavy Lifting, & More (Q&A with Jason)

·41 min·2 clips

Heavy lifting gives running economy, power, and muscle fiber recruitment benefits no other lifting matches.

1. The Strength Running Podcast episode 433 is a live Q&A on long runs, strength training, marathon pacing, and fueling. 2. Coach Jason Fitzgerald answers Team Strength Running members, using their names and training situations to give specific coaching advice. 3. The episode asks how to adjust marathon training when long runs, intensity, lifting, and race pace do not line up neatly. 4. Jason tells Matt that two 20-mile long runs can be useful in marathon training if he feels recovered from the first one. 5. He suggests making those long runs more complex by adding 3 to 10 miles at goal marathon pace. 6. Jason says 10 miles at marathon pace is an advanced choice and recommends shorter marathon-pace segments if 5 to 7 miles has not already been done. 7. He says those runs also practice fueling while fatigued, which matters because marathon pace adds jostling and makes carbohydrate digestion harder. 8. Jason tells John that older runners often need a slight reduction in volume while maintaining intensity. 9. He recommends replacing some running with low-impact cross-training like cycling when extra recovery is needed. 10. Jason says the schedule itself may need to change, with three days between hard sessions and sometimes an eight-day training cycle. 11. Lisa asks about heavy barbell lifting after injuring her back on a hex bar deadlift, and Jason says heavy lifting offers unique benefits. 12. He names running economy, power development, and muscle fiber recruitment as the main advantages of heavier loads. 13. Jason also says bands, dumbbells, and kettlebells can still work well if Lisa is healthy and progressing. 14. He advises not to abandon strength work after one bad deadlift experience and compares that to not abandoning speed work after one bad workout. 15. Jason says the weight room should follow the same rule as running workouts: lift appropriate weight, and when in doubt, lift less. 16. He adds that heavier strength work can support bone density, fall prevention, and long-term function, especially for older athletes. 17. The tone is practical and coach-like, with Jason moving from question to question in a live group format. 18. The style is direct, conversational, and advice-heavy, with repeated references to pacing, fueling, and scheduling choices. 19. Runners training for marathons who want specific pacing and fueling guidance. 20. People wanting storytelling or entertainment rather than coaching detail.

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