Why Trail Runners Need to Lift (Your Bones Depend On It) - #005

In this episode I'm breaking down strength training for runners — specifically the mistakes I see constantly with noncompetitive trail and ultra runners who want to get stronger without wrecking their running performance. I cover why so many runners get stuck in a "gray zone" of bodybuilder-style rep ranges (8–15 reps) that creates fatigue without building real strength, why you need to train closer to your 1RM (1–8 rep range) to actually adapt, how rest periods are almost always too short, why compound lifts beat bodyweight and accessory work for long-term durability, and the bone density argument that should convince anyone to start lifting, regardless of how you feel about the gym. I also share where my head's at after DNF'ing the Cape to Cape 100 Miler at 74km, why Scenic Rim's new 100-mile event has me thinking about my next race, and an update on the Spine Race currently underway in the UK. If you've got questions on any of this, hit me up on Instagram — happy to dig into specifics. @bennymatthews.coach 00:00 – Race recap & what's next 08:18 – Why most runners get strength training wrong 11:03 – The rep range mistake 13:21 – Rest periods: you're probably resting too little 16:54 – Bone density: the case for lifting 18:15 – Why bodyweight training alone isn't enough 21:30 – Strength as a skill, not a number 23:31 – Spine Race update (UK)