Welcome to episode 208 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running.

• This episode is sponsored by Runna. For a FREE two-week trial of Runna, just use the code WOMENSRUNNING and fill your running boots.

The main part of this podcast is all about a runner’s worst nightmare: STRENGTH. We knew we personally needed to dedicate some time to this, and we have a feeling that you guys wouldn’t mind a bit of direction too. So we talk to gorgeous, talented and wonderful Kate Sellers, friend of the pod, fabulous PT and also member of the Women’s Running team. We wanted to drag her on to talk about all things strength – what we should be doing, when, and how. And Kate has come up with the goods – if you want the building blocks of her training plan we detail it below.

The exercises

3 sets x 8 reps. Rest for 20 seconds between each set:

Squats, Reverse Lunges, Deadlift (Glute bridge if bodyweight)

3 sets x 8 reps. Rest for 20 seconds between each set:

Push-ups , Over-head press (with cans of beans if no weights), Lateral raises (with cans of beans if no weights)

4 sets x 12 reps. Rest for 20 seconds between each set:

Standing marches, Deadbugs, Lying back extensions

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• This episode is sponsored by Runna

For a FREE two-week trial of Runna, just use the code WOMENSRUNNING and fill your running boots.

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