Strength Runner We Cannot Get Fit With A Weak Body


We Cannot Get “Fit” With a “Weak” Body!

Get strong to get into great shape!

One of the biggest mistakes I see when most people want to get into shape is weakness.  Many people are already weak, become weak, and stay weak.  I’m referring to their bodies.  I can’t tell you how many times I get prospective clients or new clients who have tons of aches, pains, and disabilities that can mostly or all be treated with strengthening exercises or even prevented.  Our bodies were made to be active and move so when we become lazy and slack in our physical fitness plans then we begin to get frail and fall apart.  We all have to build a foundation and do some constant maintenance all our lives to ensure strength.  Just like maintenance on a home or vehicle to ensure they stay strong and functioning properly, we need the same for our bodies.

Many of you have heard of my newest training concept Strength Runner ( that my good friend and fellow Athlete Dan Krueger and I have been writing about and training online and in-person clients with.  My concept Strength Runner, which has exploded internationally, is also now a monthly column on  How I am blending “Strength” & Long Distance “Running” helps me to finally define who I am as an Athlete and how I train.  For most of my weight loss clients for years and regular everyday fitness enthusiasts we need to have strength and cardio of some sort, but with Strength Runner I blend my two favorites of Strength and Long Distance Running to excel in both at advanced stages.  Strength Running helps me to excel in my sports of Obstacle Course Racing, 75k Survival Running, and Extreme Endurance Sports.  Everyday fitness enthusiasts need to have strong bodies which can handle cardiovascular activities safely, but now on a larger scale as a Strength Runner I have to ensure my body can take-on enormous challenges in Obstacle Racing, Survival Running, Extreme Endurance, and Ultra Marathon race distances.  I and others like me have to build an even stronger foundation capable of accepting some of the most intense challenges in the world thrown at our muscles, joints, bones, ligaments, and tendons.  Anyone can attempt something like this, but to continue racing and competing like this with little to no injuries is the key to longevity in these sports.


So What Steps do We Take to Get stronger?

The keys to getting stronger and building a solid foundation are Resistance Training, Cardiovascular Training, and Stretch Training.  Then after you’re the Exercise Training gets in-place we focus on proper Nutritional Planning with Rest and Recovery Programming.


Step 1) Resistance (Strength)

Resistance Training and Strength Training have to be number one.  In order for our bodies to be able to walk, run, bike, or perform other cardiovascular activities successfully we have to have a strong foundation.  We cannot expect to propel ourselves forwards in cardiovascular exercises and add impact on our thighs, hips, buns, feet, etc if we are frail and weak.  Most of the experienced long distance runners I know and consult with that do not perform strength training regularly have lots of aches and pains. Most of the “nutritional points-counting walkers” I know who do not strength train regularly have lots of aches and pains too.  The reasons for most of these aches, pains, and debilitating issues are from the lack of proper conditioning from resistance training (strength training).  We all should follow a weekly plan of regular resistance training 3-5 times weekly working each body part a few times with a day or two off for each body part to rest and recover. 

Step 2) Cardio

Cardiovascular training is training “with oxygen” or “aerobically”.  The types of exercises associated with aerobic or cardio exercises can be ones such as these: Running/Jogging, Walking, Outdoor Biking, Elliptical Machine, Power Hiking, Power Walking, Hiking, Roller Blading, Skating, Stationary Biking, Spin Cycling, Outdoor Cycling, Stair/Step Mills, and more.  Here in Southside, Virginia I love to do my runs and walks outdoors using a variety of places like local tracks, parks, the River Walk Trail System, sidewalks, or my absolute favorite place is Anglers Park at the Mountain Bike Trails!  I do 3 runs weekly (Short 2-5 miles/Medium 5-10 miles/Long 10+ miles) and 3 walks.

Step 3) Stretching

Only “Stretch” when your muscles are warm.  One of the biggest mistakes I see people make and even experienced trainers is stretching cold muscles.  Please don’t.  We have to make sure we warm-up properly to get the muscles safe to stretch.  So we have to get our muscles moving gently like taking a brisk walk for couple minutes then our body’s warm-up and it provides a safer stretching environment for the muscles, ligaments, and tendons.  There is no exact amount of time to hold any one stretch.  We need to hold a stretch as long as needed to help muscles that are tight and help promote flexibility.  If you are not too tight then don’t waste too much time holding a stretch, especially deep stretches.  If you are really tight then take some extra time holding the appropriate stretch after you’re properly warmed-up.


  1. Example Routine for a Week:

M/W/F - Total Body Resistance Training (Strength Training)

Tu/Th/Sat – Cardiovascular Training

Sunday – Off to Rest and Recover whole body

  • Warm-up prior to each workout and Stretch before, during, and after workout as needed.


  1. Another Example Routine for a Week:

M/Tu/Th/F – Upper/Lower/Upper/Lower

Tu/Th/Sat – Cardiovascular Training

W/Sunday – Off to Rest and Recover whole body

  • Warm-up prior to each workout and Stretch before, during, and after workout as needed.




Prepare and condition your body regularly to be able to accept daily physical expectations and also demands from your workouts no matter how easy or intense.  Be Strong to get fit!

Please Visit www.TrainWithDave.comor more about weight loss with Dave and Exercise, Nutrition, & Rest! If you want to Strength train and Run better at long distances plus keep muscle gains then visit www.StrengthRunner.comor! Both of these websites have FREE nutritional plans for weight loss and muscle gain too plus more FREE health and fitness information!