EPISODE · Oct 8, 2024 · 21 MIN

#8 - What Is the Best Lifting Program to Improve Running?

from The Athlete Mom Project | Pregnancy Workouts, Postpartum Exercises, Meal Plans, Diastasis Recti, Back Pain, and Mindset Tips · host Chandler Sommerfeldt | Strength and Conditioning Coach, Postpartum and Precision Nutrition Certified and Active Life Professional Candidate

In this episode of The Athlete Mom Project, we break down the best lifting program for endurance athletes and why strength training — especially lifting heavier weights with lower reps — can significantly improve endurance performance. Many endurance athletes default to high-rep, low-weight strength workouts, assuming that heavy lifting will slow them down or add unnecessary bulk. In reality, properly programmed strength training can make you more powerful, more efficient, and more resilient in your sport. In this episode, we talk about: why heavy strength training benefits endurance athletes how lifting heavier improves muscle recruitment and power how strength training increases efficiency over long distances why stronger muscles reduce injury risk how to balance lifting with running, cycling, or other endurance training We also discuss how strength training should support your endurance goals — not compete with them — and why your lifting program should look different depending on your sport, training phase, and overall capacity. If you’re an endurance athlete who wants to improve performance, stay injury-free, and train more efficiently, this episode will help you rethink how strength training fits into your plan. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

What this episode covers

Athlete Mom Project Resources Instagram: ⁠<a href="https://www.instagram.com/withchanyoucan/" target="_blank" rel="ugc noopener noreferrer">@withchanyoucan⁠</a> Facebook: ⁠<a href="https://www.facebook.com/chandler.sommerfeldt/" target="_blank" rel="ugc noopener noreferrer">Chandler Sommerfeldt⁠</a> <a href="https://www.facebook.com/groups/withchanyoucan" target="_blank" rel="ugc noopener noreferrer">⁠FREE FACEBOOK COMMUNITY</a> ⁠- join a bunch of other moms on a mission just like you! .⁣ . Did you know that lifting heavier weights with lower reps can actually ENHANCE your endurance performance? . . While endurance athletes typically focus on high-rep, low-weight workouts, incorporating heavy strength training can unlock serious benefits like:👇🏼⁣ ⁣. . Muscle Activation & Recruitment Heavy lifting targets fast-twitch muscle fibers, which help generate quick, powerful bursts—key for those sudden pushes during endurance activities.⁣ ⁣ Improved Power Output Training with heavy loads increases your maximal power, helping you generate more force when you need it most.⁣ ⁣ Enhanced Efficiency Stronger muscles use less energy to perform the same tasks, making you more efficient on long rides, runs, or climbs.⁣ ⁣ Injury Prevention Building strength supports your joints and helps prevent injuries, especially in high-impact endurance sports.⁣ Tune in to learn more about how this may benefit you and help you level up too. . . If you are still feeling overwhelmed, book a FREE coaching call with me and let’s create a step by step approach that YOU can feel good about. <a href="https://calendly.com/withchanyoucancoaching/coaching-consultation-call" target="_blank" rel="ugc noopener noreferrer">Book a FREE Discovery Call With Me HERE</a> Please like and subscribe, rate it, and share with your friends if you found this valuable. And remember—with Chan, you CAN 💪 Let’s climb this mountain together!